A combination of aerobic and waist-toning exercises thin your midsection.
No matter how high your waist or short your torso is, you can't target that specific area for fat loss. But that doesn't mean you can't achieve the goal of a trimmer-looking midsection. A combination of cardio exercises for fat loss and core exercises that tone your middle will help you thin a high waist and short torso. See your doctor prior to starting a new workout program.
Include Cardio Exercises for Fat Loss
Exercises that help you lose weight all over will also assist you in developing a thinner waist and torso. Heart-pumping, cardiovascular exercise burns calories and promotes weight loss. A range of 150 to 300 minutes each week of cardio exercise is recommended by the Centers for Disease Control and Prevention. Accomplish this in 30- to 60-minute exercise sessions, or in three to six 10-minute sessions spread throughout the day. Both choices will help you drop the pounds. Moderate-intensity exercises, such as golfing and walking, will help you burn around 250 calories per hour for a loss of ВЅ pound when you do them every day. Participate in vigorous forms of cardio exercise, such as jogging, swimming or bike riding, to double your calorie burn and weekly weight loss.
Try Waist-Toning Exercises
Even though you can't lose weight exclusively around your waist and torso, you can target these areas with muscle-toning exercises. Add two to three 20-minute strength-training sessions to your weekly workout agenda. Do bodyweight exercises or use weights. If you use weights, make sure they're heavy enough to tire your muscles by the 12th repetition, says the American Council on Exercise. When it become easy to do 12 repetitions, increase your weight by five to 10 percent.
Tone your waist to give it a slimmer look by performing exercises such as front and side planks, fly-ups and pelvic tilts. To do fly-ups, lie on your back near a wall. Rest your feet and legs against the wall while keeping your bottom about 12 inches away from it. Curl up slowly to lift your head, neck and shoulders off the floor. Pulse toward your knees 20 times. Lay down, hugging your knees to your chest to rest for 30 seconds. Repeat for one or two more sets of 20 pulses.
Tone Your Torso
The torso or trunk of the body consists of your abdominal region, back and chest - in other words, everything except for your head, neck and limbs. Including exercises that target your chest, lower and upper back will help you enjoy a more balanced workout that slims and tones your waist and torso. Include dumbbell raises, dumbbell rows, lateral pull-downs and bench presses in your torso-toning workout. To do dumbbell raises, stand with your feet shoulder-width apart while holding a dumbbell in each hand. Start with your hands at your sides; simultaneously raise your arms out and up at the sides until they're shoulder height. Lower with control to complete one repetition. As with other strength training exercises, aim to tire your muscles by the 12th repetition of each exercise.
Eat a Healthy, Calorie-Reduced Diet
The addition of a calorie-reduced diet will help you reach your weight loss goals as well as a thinner waist and torso. Focus on eating foods such as lean proteins, whole grains, fresh produce and low-fat dairy while cutting 250 to 500 calories from your daily intake. This range will help you lose another ВЅ to 1 pound, respectively.