10 Best Tips and Exercises to Naturally Reduce Waist Size

Slim and Fat free waist is one of the main goals for men and women during fitness training. Usually women are more conscious about their waist size because a slim and sexy waist not only indicates a perfect body figure but also make it easy for them to wear almost all kinds of dresses without any fitness problem. To have a perfect and ideal figure it is very important to watch what we eat because if we eat more fatty and oily foods and don`t perform any physical activity to burn fat cells then fat deposits accumulate around the waist and cause an increase in waist size.
For Men a waist size more than 40 inches and for women a waist size more than 35 inches is unhealthy and considered a sign of Obesity(Fatness). However, here are some effective tips on how to reduce your waist size. You can follow them to burn fat cells around your waist and get a slim and fat free waist even at your home.

10 Best Tips to Reduce Waist Size





1. Proper Diet Plan

To reduce your waist size first thing is to make a proper diet plan including foods rich in protein but low in carbs and fats. Try to include white meat(baked or grilled) but avoid red meat, egg whites(boiled), low fat yogurt, oatmeal, nuts (almonds,walnuts and cashews) whole grain bread, brown rice and fresh green vegetables in your diet plan.

2. Anti-oxidants Rich Fruits

Eat fruits rich in anti oxidants because they are helpful in fighting against free radicals and toxins in our body that causes fat storage. Citrus fruits such as Oranges, kiwi fruit, grape fruit, tangerines berries are rich in anti oxidants and help a lot to burn fat around your waist.

3. Citrus Fruits

Citrus fruit juice specially orange juice also proved best to burn excessive fat. Orange juice not only rich in vitamin C and dietary fibres but also contain a good amount of calcium that helps to burn fat cells around your waist.

4. Green Tea

Drink two tο three cups οf green tea еνеrу day. Green tea іѕ full οf antioxidants аnd іѕ known tο increase thе metabolism аnd accelerate weight loss by burning fat cells specially around your waist. But make sure thаt іt іѕ organic green tea.

5. Baked Foods

Replace fried foods with baked foods because for cooking purpose they require less oil. For quick results use boiled foods and to improve taste you can add some salt and black pepper.



6. Avoid High Sodium and Processed Foods

Avoid high-sodium, processed foods and reduce your overall salt intake to reduce midsection bloating caused by water retention because where salt goes, water follows.

7. Avoid Sugar Products

Avoid sugar products specially cakes, pastries and chocolates and replace them with fresh fruit and vegetable salads.

8. Avoid Alcohol and Carbonated Drinks

If you are fond of drinking alcohol or carbonated drinks then you must avoid them because they just increase fat storage around your waist and midsection. Instead, you should drink fresh fruit juices or simply drink water if you are thirsty.

9. Small Meals

Replace 3 times heavy meals with 5 to 6 small meals and before every meal try to drink a glass of water because it make you feel full and prevent from overeating.

10. Regular Exercise

Finally a proper diet plan along with some light but regular exercise will enhance the rate of fat loss around your waist. You can perform some waist slimming exercises even at your home.

(i) Waist Turns

To reduce your waist size you can try waist turn exercise simply at home. To perform this exercise stand with a pole or rod between your shoulders. Keep your back straight, and your feet apart. Now twist your waist from left to right while looking straight ahead. Repeat the rotation from right to left. Try to do 30-40 rotations.

(ii) Russian Waist Twist

Waist Twist is an other exercise that specially targets your waist and oblique muscles. To perform this exercise sit on the floor, knees bent and feet flat. Hold arms straight out in front of chest. Lean back so that your torso is at a 45-degree angle to the floor. Now twist to the right side as far as you can, pause, then reverse movement and twist to the left side. Try to do 20-30 waist twists.

(iii) Bicycle Crunch or Elbow-to-Knee Crunches

Bicycle crunch is an excellent exercise to burn fat around your waist and abdominal muscles. To perform this exercise lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor. Now place your hands lightly on the sides of your head and curl your torso upwards so your shoulders are slightly raised off the floor. Raise your knees and Curl your shoulders up while keeping your lower back on the floor. Now slowly move your legs in a pedaling action as if you are riding a bicycle. Now move your Left elbow to right knee and Right elbow to left knee. After each crunch, return to the start position and repeat the movement to the other side. Repeat without pausing at least 10 times. Do this in 3 sets with 10 reps in each set.

Note: Don't use your hands to pull your head and neck up during this exercise. Doing so may cause injury.

(iv) Hula Hooping

To reduce your waist size you can also try hooping. If you get bored with typical exercises, then try hula hooping. According to recent studies, hooping for 30 minutes, 3-4 times a week reduces 3-6 inches from the waist in just a month. If you hoop for just a few minutes a day, you will end up with a smaller waist even within a few days.
To get maximum results from hula hooping, keep your back straight, bring the hoop against your back when you start hooping, and try not to turn your hips too much. Put your right foot slightly before the left. Spin the hoop counterclockwise around your waist and then shift your hips from front to back to keep the hoop moving. To hoop better, you need to keep your core engaged, making the hoop stay above your hips. Speeding up your movement will burn more calories and will burn more fat around your waist.