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Burn fat and slim your waist with running.
Trimming the waist actually requires training your entire body, as there's no way to spot reduce one specific area. A comprehensive fitness plan that consists of cardio, resistance training and body-weight exercises can yield results and slim the stomach area. The point is to burn fat while building lean muscle mass, which gives the metabolism a boost. Some exercises can be me effective than others; choose wisely for a trimmed waist.
Cardiovascular exercise helps to elevate your heart rate, increase your endurance and burn fat throughout your entire body, including your waist. Work in at least 150 minutes of cardio each week, preferably spread out over three to five sessions. Choose forms of cardio that burn the most calories. For example, running for 30 minutes at the pace of 6 mph can burn between 300 and 444 calories, depending on your age and weight. The same is true for activities like swimming laps vigorously and playing racquetball. Maintain a moderate to somewhat high intensity; you should have an elevated heart rate and be sweating, but still able to hold a conversation.
Building lean muscle mass through resistance training helps to rev up your metabolism, which in turn burns fat. Resistance training can also help to increase your muscular endurance, improve your body alignment and help you to be more agile in every day and athletic activities. Focus on the major muscle groups when training, which are the chest, back, glutes, hamstrings and quadriceps. Perform complex exercises that allow you to work more than one muscle group at a time, such as squats, lunges and deadlifts for the thighs and glutes; bench presses and flyes for the chest, triceps and shoulders; and lat pulldowns for the back and biceps. Also vary your resistance type; work in barbells, dumbbells, resistance bands, weight machines, cable pulleys and medicine balls. Complete at least two full-body strength-training sessions per week.
Some focus does have to go on your waist to make it slim and trim. Abdominal-specific exercises that work the three major muscle groups of the abs -- the transversus abdominis, rectus abdominis and obliques -- can help to tone your stomach area. Planks help to strengthen your transversus abdominis, crunches on a stability ball or with your legs raised toward the ceiling hit your rectus abdominis, and bicycle crunches and side planks will strengthen your obliques. Perform abdominal exercises three to four days per week.
Things To Consider
If you are new to exercise or have not been active for a while, start slow and increase the duration and intensity of your sessions as you become stronger. Use resistance levels that match your fitness level; you should be able to perform at least eight but no more than 12 repetitions with proper form. Leave at least 48 hours between strength-training sessions to let muscles repair. Consult with a physician before starting a new fitness program.