Lose that belly fat and get a smaller waistline with these seven exercises. Just 15 minutes of exercise a day can help you achieve your health goals, and these exercises will help you burn calories and tone up at the same time.
Side-Lying Leg Circles
- Side-Lying Leg Circles: Lie on your left side with your knees bent and feet flat on the floor. Place a small pillow or rolled-up towel under your head, then lift your hips off the floor so that they're parallel to it. Extend your right arm straight out in front of you at shoulder height, palm facing down (or place it behind your head). Lift left leg up and slowly circle it counterclockwise 10 times using small movements only--don't swing or jerk! Repeat with the right leg circling clockwise until you've done 10 reps per side. Rest 30 seconds between sets; repeat 2 more times for 3 total sets.
- Standing Hip Flexor Stretch: Stand with feet hip distance apart and arms crossed over chest; hinge forward from hips keeping back straight until torso is parallel with floor if possible, without rounding lower back (if not yet flexible enough try raising hands above head). Hold the stretch for 30 seconds; repeat 3 times before moving on to the next exercise.
Standing Hip Flexor Stretch
This is a great exercise to do when you're standing in line at the grocery store or waiting for your flight to board. It's also great if you have tight hip flexors because it will help stretch them out.
To do this exercise:
- Stand with feet together and arms straight out to the sides (like airplane wings). Bend your knees and lean forward until you feel a stretch in your hip flexors. Hold for 15-30 seconds; repeat 3-5 times on each side if necessary (1).
Glute Activation Exercises
The glutes are the largest muscles in your body, and they play an important role in maintaining proper posture. If you have weak glutes, it can lead to pain and injury in other areas of your body such as the lower back or hamstrings.
Glute activation exercises can help improve strength, balance, and mobility while reducing the risk of injury. To activate your glutes:
- Stand with feet shoulder-width apart.
- Bend knees until thighs are parallel with the floor (or as close as possible)
- Push through heels while keeping hips square throughout the entire movement.
Single-Leg RDLs
RDLs (Romanian deadlifts) are a great way to strengthen your hamstrings and glutes, but they can also help you work on your posture.
To do this exercise:
- Stand with feet hip-width apart, knees slightly bent, and back straight. Keep your core engaged so that your spine stays in a neutral position throughout the movement.
- Hold weight in front of thighs with arms straight down at sides or resting on thighs if no weights are available for support; keep shoulders back and chest lifted up high.* Lift one leg off the floor by pushing through the heel of the foot; keep the knee behind the toes as you lift up onto the ball of the foot.* Lower back down slowly until the knee touches the floor then repeat on another side
Plank Variations
Plank variations are great for building core strength. They can be done on your elbows, hands, knees, or feet--even with a stability ball!
If you're not sure what a plank is or how to do one properly, check out our article "5 Plank Variations That Will Help You Get a Smaller Waist."
Stair Climbing with Bands and/or Dumbbells.
Step 1: Place a resistance band around your ankles and then wrap it around the bottom of a staircase or railing.
Step 2: Take hold of the handles in each hand (or grab dumbbells), and step onto the stair with your left foot.
Step 3: With control, walk up one step at a time while maintaining tension on the band by pressing into it with each step. Don't lean forward or backward; keep your back straight and chest out as you ascend stairs until you reach the top.
Front Planks with Forearm Bands or Mini-Band Around the Feet.
- Get into a push-up position with your hands on the floor and your legs straight behind you, feet together. If using a mini band, place it around the bottom of each foot so that it creates an arch in front of your body (like an upside-down "U").
- Lift off from this starting position until only about an inch or two is touching the ground between each hand and foot; keep everything else elevated in order to maintain balance throughout this exercise. Hold for 30 seconds to 1 minute before lowering yourself back down slowly into starting position.
These seven exercises help you get a smaller waist with just 15 minutes of exercise a day.
These exercises are easy to do and don't require any equipment. You can do them at home or at the gym, and they work your core and hips. They're effective for both men and women of all ages and fitness levels. These exercises improve muscle strength in the abdomen, back, hips, and thighs--and they don't require any equipment at all!
Conclusion
These seven exercises help you get a smaller waist with just 15 minutes of exercise a day. If you're looking to slim down your midsection, these exercises are an easy way to do so without spending hours at the gym or buying expensive equipment.
