Lose 5 inches off your waist with this bodyweight workout

Lose 5 inches off your waist with this bodyweight workout

Lose 5 inches off your waist with this bodyweight workout

Whether you’re dealing with belly rolls, a beer gut, or a medieval spread, it’s safe to say that your midsection situation is cramping your vibe—and endangering your health. Surplus waist fat makes slipping into your favorite pants or shorts a chore, and you’d love to style things. To begin with, we compiled a body weight training which will help you lose five centimeters in your waist without the need for equipment.

According to Mayo Clinic, belly fat is not to be taken lightly. Whatever your weight, you are overweight excess fat in your midsection it is associated with sleep apnea, high blood pressure, type 2 diabetes and insulin resistance, cardiovascular disease, colorectal cancer, and a higher likelihood of early mortality. Your age, the number of calories you take in each day, and the number of calories you burn can all contribute to your weight and gaining belly fat.

When it comes to waist trimming for five inches or more, you need to eat healthy, strength train at least two to three times a week, and make sure you do enough aerobic work. Aside from cardio and strength training, a fairly underrated but great workout to add to your routine is one that’s completely body-based. Bodyweight exercises can be done basically anywhere and don’t require expensive equipment. So whether you’re traveling for the holidays or just don’t want to leave the house, there’s no excuse not to squeeze in a healthy fitness session.

Get ready to build muscle, increase your endurance and strength, and improve your body’s stability. Here’s a great bodyweight exercise to lose five or more inches around your waist.

Lose 5 inches off your waist with this bodyweight workout
Tim Liu, CSCS

Walking strides begin with stepping one leg forward and placing the foot firmly on the floor. Then, lower yourself into a controlled lunge until your back knee lightly touches the ground. Walk the other leg forward and repeat the movement. Perform three to four sets of 12 repetitions for each leg.

RELATED: 5-minute abs workout for a solid core

judo push-ups
Tim Liu, CSCS

Judo push-ups stretch your core and improve shoulder mobility. Begin the exercise by assuming a push-up position. Lift your hips up to the ceiling and tighten your hamstrings. Lower yourself towards the ground, leading with your head against your chest. Just before your body reaches the floor, push back up, flexing your triceps to finish the movement. Perform three to four sets of eight to 10 repetitions.

RELATED: The best recommended exercises to lose 15 pounds in a month

step-up exercise
Tim Liu, CSCS

The steps begin by placing one foot on a bench or firm surface, such as a plyometric box. Keep your chest high and your core tight

by placing the feet on a bench or firm surface. Make sure your chest stays high and your core tight as you lean into the heel of your front foot and push off of it to lift yourself up. Flex your quads and glutes at the top of the movement, then lower yourself in a controlled manner before performing the second rep. Perform three to four sets of 12 repetitions for each leg.

side plank with leg lift, fat burning exercise on the stomach
Tim Liu, CSCS

Get into a side plank position with your shoulder in line with your wrist and feet. Lift your hips up and forward and brace your core. Leading with your top leg, lift off your heel as high as you can, flexing your glutes at the end of the movement. Lower the leg under control back to the starting position before performing the second repetition. Perform three to four sets of 10 repetitions for each leg.

janda situps to lose five inches off your waist
Tim Liu, CSCS

You’ll begin the Janda Situp by laying flat on your back with your knees bent and heels pressed against a firm surface. Engage your abs as you dig your heels in toward you, flexing your hamstrings. As you lift up, flex your abs as hard as you can, exhaling all the air. Go down slowly—i.e. with control—before performing the second repetition. Perform three to four sets of eight to 10 repetitions.

Tim Liu, CSCS

Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim

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