how to reduce waist size in a month

Exercises to reduce waist size

The waist is one of the preferred places for fat when installing in our body and also the part that gives us the most when we gain a few kilos. Although the first thing we can think about is how to reduce waist size overnight, we have to work the abdominal muscles practicing the exercises that bear the same name, this is not quite true. we explain Exercises to reduce waist size | how to reduce waist size in a month. 
You may also be interested: Stretching exercises for beginners

Steps to follow:


If we want to reduce the fat stored in the waist area, the first thing we have to do is lose weight because, only then, we can lower the volume and burn the fats that are in our bodies. So, in order to lose weight, we will have to combine a balanced diet with the practice of some exercises that will help us to sculpt the body in a generalized way.
We start talking about the best exercises to lose weight. First of all, we want to point out that to achieve visible results in the medium term it is important that you be constant when doing sports, that is, it will be of no use to go to the gym 1 or 2 times a week: from 3 to 5 times they are more recommended so that your body is in optimal conditions.
Having said that in order to reduce the waist size we will combine exercises to burn calories and tone the muscles of the area because, only then, we will work effectively to achieve our purpose.
In a How we give you some tips to eliminate the rolls of the waist.

We start talking about cardiovascular exercises, that is, the activities that will activate your body causing you to burn calories faster and, therefore, have to go to stored fat stores to lose weight. But for the exercise to be effective it is essential that you carry out a low-fat diet because, but, however much you burn calories, if you then re-enter them in the body, the gym results will not appear at any time.
Some of the best exercises to get fat burning are the following:
  • Go for a run
  • Do elliptical trainer
  • Exercise bike or cycling
  • Rowing

Aerobic classes: zumba, step, aerobics, etc.
   It is important that whenever you go to train you dedicate a part to the cardiovascular exercise and another to the toning exercises, only then will you get the body you want so much. In addition, at least you should practice these exercises for 30 to 45 minutes to burn a significant amount of calories.
how to reduce waist size in a month


Once you are done with cardio exercises, the next thing we will do is to focus specifically on the area, we want to reduce. In this case, among the best exercises to reduce the waist size we start talking about the lateral abdominals, that is, those that affect the obliques, the lateral muscles.
There are several exercises you can do but in a How we will discover two of them that are very simple and effective:

Bicycle abs

To do them you will have to place yourself on a mat upside down, raise your legs by flexing them at a 90º angle and place your hands behind the neck. In this position you should raise the torso and try to reach the right elbow with the left knee and then vice versa; you must perform 15 repetitions (counting that 1 repetition is playing with both arms) and then you can rest. Make 3 sets of 15 for 4 times a week.

Abdominal scissors

Another way to make this part of the bodywork is by lying sideways on the mat, holding your head with the palm of your hand and resting your elbow on the floor. The upper leg should be raised as high as you can, and then you should go down slowly without touching the other leg. Do 3 sets of 15 also to be able to notice the results.

how to reduce waist size in a month
how to reduce waist size in a month


This exercise can be done both in the gym and in your own home since no material is required. To do this, you will have to stand on the floor and try to touch with the left elbow the right knee by raising the leg and turning the waist slightly. You must make interspersed movements from the right-left and do 15 repetitions, rest, and return until you reach 3 sets.

Now we are going to propose another of the best exercises to reduce the waist size that you can easily do at home or in the gym. For this you will need some weights or, if you are going to do it at home, you can use a broomstick or something similar. To do this exercise you must follow the following steps:
Stand up, with your back straight and your legs slightly apart and flexed so as not to tense.
  1.  The weights or the broomstick should rest on your shoulders and pass behind the back of the neck.
  2. Hold the weights with your hands without straining your back.
  3.  In this position, you should turn your waist without moving your feet from the ground so that they keep straight and still.
  4. Turn to the other side and repeat this movement 15 times.

Do 3 sessions of this exercise and, little by little, you will refine your waist.


Already entering the exercises located to reduce the waste we will talk about squats. And it is that this exercise is very suitable to fine-tune the waist since the effort that forces to make the muscles of the back also affects the entire muscular the frame of this area, thus causing the entire waist to work and tone.
So that the result is optimal nothing better like doing squats with dumbbells since, thus, it contributes an extra weight to your body. To carry out the exercise that we propose you have to follow the following steps:

  1. Stand on the mat with your legs apart and slightly bent.
  2. Hold the dumbbells, one on each side of the body.
  3. Slowly descend to the ground by lowering the butt and making strength with the leg muscles. Go back up slowly.
  4. Keep your back straight at all times.

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