The 5 Best Strength Exercises for a Slim Waist – Building a slim, slim waist is a goal many people aspire to achieve—and it’s not just to get ready for beach season! Excess fat around your belly can weigh you down (literally) and lead to health problems like type 2 diabetes and heart disease, explains UT Southwestern Medical Center. By adding strength training to your routine, you will burn extra calories, melt stubborn body fat, And maintain weight. we spoke with Tyler Readfounder of PTPioneer.com and a personal trainer involved in health and fitness for the past 15 years, who shares the top five strength exercises for a slimmer waist and total body fat blast.
Baca tells us, “Strength training is essential for long-term fat loss, which is a must for a slimmer waist. The additional muscle your body will gain from lifting weights contributes to an increase in daily energy expenditure, making weight loss more sustainable and easier in the long run. Plus, muscles give your body more tone and definition for a better appearance after you burn fat, instead of having a lot of excess skin.
If you’re looking for the best strength exercises for a slimmer waistline and full-body tone, we’ve got you covered below. Keep reading to learn more, and next, don’t miss the 6 Resistance Exercises You Should Do After 60
You can do bodyweight squats, although Read suggests working with a heavy barbell (if you’re able to do it safely) for gluteal and quad muscle growth. According to MasterClass, doing barbell squats will help you increase your supply of lower body muscle mass, making them an important part of your strength training regimen.
To set up a barbell squat, you will face the barbell and then step under it, positioning your hands on each side of the bar. Rest the barbell against your upper back muscles before releasing and taking a step back. Place your feet outside hip-width apart, and bend your knees slightly. Squeeze your shoulders, and engage your core. Next, bend at the hips and knees to begin the descent. Lower until your thighs reach a position parallel to the floor. Then, press through both feet to rise again.
“This is a must for maximal glute and overall strength development,” Read explains.
To set up a dumbbell deadlift, hold the dumbbells in both hands with your palms facing your body. Keep your core engaged and your spine neutral to build tension between the weight, your body and the ground, explains PureGym. Then, swing your hips back as you begin to lower the dumbbells toward the floor. Once you reach the bottom of the movement, press through your feet to rise again.
To do pull-ups, you will start by standing under a pull-up bar. Using the handrails, grasp the bar with both hands, placing it outside shoulder-width apart, explains the Sweat App. Take a deep breath, then exhale, and hang on to the bar with your arms fully extended. Bend your elbows and press your shoulders back as you pull yourself up to the bar. Once you reach the top, use the controls to return to the starting position.
To set up a barbell row, you will place your feet shoulder-width apart. Squat down to grip the bar, place your hands wider than shoulder-width apart and point your elbows slightly, WebMD explains. Keep your back straight as you lift the barbell standing. Then, squeeze your core and tuck your hips back. Begin the rowing motion by pulling your elbows back as you “row” the bar to your chest. Use the controls to lower the barbell before doing the next repetition.
Last but not least, we’ll finish with the bench press. According to PureGym, you’ll start by lying on your back on an exercise bench so your eyes are level with the bar or behind it. Grasp the bar, place your hands just outside shoulder-width apart. Press your shoulders back, and push your feet into the floor so that your lower back is arched. Next, open up the bar, and hold it above your body. Using control, lower the barbell toward the center of your chest, making sure your elbows don’t extend as you do. Then, press the bar back.
