A large waist is linked to having a lot of visceral fat surrounding the abdominal organs, according to research. Inflammation, high cholesterol, insulin resistance, and other issues connected to poor health can result from this.
It takes work to achieve a trim waist. The type of workout you perform is everything. Long, slow cardio workouts are ineffective, and doing crunches until your middle goes numb is not the solution. You must target the obliques, which go up your side, as well as the transversus abdominis, which forms the deep core muscles of the belly, in addition to just the abs. To lose inches off your waist, practise these exercises frequently.
Will I Lose Weight from Wearing a Waist Trainer?
Unfortunately, waist trainers have no impact on your actual body fat and are not proven to reduce or eliminate your overall body mass index (BMI). As soon as you stop wearing them regularly, your waist should return to its usual shape, especially if you gain weight or stop exercising. Waist training only gives you the illusion that your waist is smaller and that your tummy is tighter, but once you remove it… well, gravity happens.
However, there is one caveat: some people lose "real" pounds because they eat less while wearing waist trainers. After all, it can be especially uncomfortable to binge on chips or cookies when you're wearing a restrictive device. Since the garment is squeezing your midsection so intensely, putting pressure on your stomach, your body may get a false sense that it is "full." But, just as your waist will return to its normal size once you stop wearing a waist trainer, so, too, will your appetite.
For long-term health benefits that include a slimmer waist—plus a decreased risk of heart disease, diabetes and other weight-related diseases, check in with your doctor on a long-term weight loss strategy.
Do These Exercises to Help Slim Your Waist
If you are looking to slim down your waist and burn belly fat with long-term, sustainable results, tight fabric alone isn't going to do the trick. You're going to have to put in some sweat equity. Make a plan to hit the exercise mat at least 3-4 times a week to focus on strengthening your core, which will help shape and tighten your abdominal area.
- Lie flat on your back with your legs straight out in front of you and your arms over your head.
- Lift one leg up towards the sky and press your lower back into the ground.
- Crunch your upper body and reach your opposite arm towards the toes of the leg that is raised. Try to touch the toe.
- Lower your leg and arm and repeat with your other leg and opposite arm.
- Try increasing the reach each time, making sure you are doing it slowly and controlled. You should be able to feel your abdominal muscles at work.
In & Outs:
- The "in" portion of this workout begins by sitting upright on the floor with your legs bent in front of you. Make sure to keep your back straight and then lift your hands off the floor.
- Pick your feet up as you draw your knees into your chest; make sure you are contracting your abs while in this position.
- Slowly release and lean back, while keeping your spine straight and your legs straight out in front of you. You should be extended on the ground with your legs out in front of you off the ground.
- Repeat each movement and continue to bring your body in & out while contracting and relaxing your abdominal muscles.
Seated Russian Twists:
- Sit on the ground with your knees bent and your heels out in front.
- Lean black slightly and place your arms in front of you with your hands on top of each other.
- Slowly twist to the right until your abdominal muscles are engaged. This movement should come from your ribs and not your arms swinging. Return to the centre and rotate to the opposite side.
- Lie on your side with your legs stretched all the way out and your elbow on the floor directly under your shoulder.
- Put your feet on top of one another and lift your body up so you are only being supported by your arm and foot.
- Slowly dip your hips down to the floor. Feel your side abdominal muscles engage as you go down and lift back up to the starting position.
Eat to Get a Slim Waist
Besides strengthening your abdominal muscles through core exercises, you can also jumpstart your metabolism with nutrients. No need to rely on a waist trainer!
As you age, the function of an enzyme in your body, AMPK, starts to decline and can be the culprit of your unwanted belly fat. Incorporating a nutrient that boosts your AMPK levels can help promote cellular metabolism and burn belly fat. Incorporating this nutrient along with a dedicated diet and exercise regimen is a great way to cut belly fat without the use of a waist trainer.
Abdominal exercises and AMPK activators are stepping stones to a tighter tummy—but, what you eat on a daily basis is even more important. We recommend adhering to a Mediterranean-based diet with fresh fruits, veggies, whole grains, lean protein and healthy fats. Your diet should include enough nutrient-rich calories to support your height, weight, age and gender.
Not sure where to start? A doctor can give you a daily calorie goal, as well as your macronutrient numbers (the amount of protein, carbs and fats you should be eating throughout the day).
Eating properly and getting exercise might not offer the quick fix that a waist trainer advertises—but you can bet the benefits of a healthy weight loss journey will last for much longer than this device's popularity!