Why work on your back?
Fat gain around the waist can be caused by a variety of reasons such as an unhealthy diet, lack of activity, or hormonal shifts. The best way to deal with back fat is through regular exercise, a nutritious diet and stress management. While you can’t lose fat from just one spot, doing fat-burning exercises and strengthening your core can help you achieve a more toned look.
What you will need:
– A yoga mat (optional for extra comfort)
– Timer or stopwatch
– Comfortable workout clothes
– Water bottle (to stay hydrated)
20 minute waist slimming workout
This routine includes both cardio and strength movements to help burn fat and tone your waist. Each exercise should be performed for 45 seconds, followed by a 15-second break. After completing the entire circuit, rest for 1 minute and repeat it two more times. You’ll wrap up in about 20 minutes.
1. Jumping Jacks (Warm Up)
Time: 45 seconds
Jumping jacks are great for kicking off your workout and getting your heart rate up. They also engage your core, preparing your body for the exercises ahead.
– Stand with your feet together and your arms at your sides.
– Jump your feet out while raising your arms overhead.
– Quickly return to your starting position.
Tip: Keep a steady rhythm and remember to breathe deeply.
2. The Russian turn
time: 45 seconds
This move is great for your obliques and helps trim your waist. It works your entire core while activating the muscles in your sides.
– Sit on the floor with your knees bent and feet flat.
– Lean back slightly with a straight back, lifting your feet off the floor if possible.
– Hold your hands together and twist your body to one side, tapping the ground.
– Alternate sides for complete set.
Tip: If you want more of a challenge, try using light dumbbells or a water bottle.
3. Mountain climbers
Time: 45 seconds
Mountain climbers are a great full-body workout that gets your heart rate up while working your core and shoulders. It helps burn calories and tone your waist.
– Start in a plank position with your hands under your shoulders.
– Keeping your body straight, bring one knee towards your chest.
– Change legs quickly, as if you are climbing.
Tip: Keep your core tight and your hips level to avoid slouching.
4. Bicycle crunches
time: 45 seconds
This move targets your abs and especially your obliques to help tighten your back.
– Lie on your back with your arms behind your head and legs bent at 90 degrees.
– Bring your right elbow to your left knee while straightening your right leg.
– Twist your body to the left, then side bend bringing your left elbow to your right knee.
Tip: Move slowly and with control to maximize engagement.
5. Side plank with hip dips
Time: 45 seconds (each side)
Side planks effectively target your obliques and build the muscles in your sides, helping to slim your waist.
– Start with a side plank on your arm while keeping your body straight.
– Lower your hips toward the ground, then lift them back up.
– Do this for 45 seconds before switching sides.
Tip: Engage your core and glutes for better balance.
6. High knees
Time: 45 seconds
This cardio exercise gets your heart pumping while working your abs and toning your core, which helps burn back fat.
– Stand with your feet hip-width apart.
– Lift one knee toward your chest, then quickly switch legs, as if jogging in place.
Tip: Try to keep your knees high while maintaining a brisk pace.
7. Reverse crunches
time: 45 seconds
Reverse crunches focus on your lower abs, an area that is often overlooked but is important for strengthening the back.
– Lie on your back with your arms at your sides and legs bent at 90 degrees.
– Use your lower abs to lift your hips off the ground, pulling your knees toward your chest.
– Lower your hips slowly and repeat.
Tip: Control your movements and avoid relying on speed.
8. Plaque with shoulder taps.
time: 45 seconds
This exercise strengthens your core while working your shoulders and stability muscles, helping to burn fat and strengthen your back.
– Start in a plank position with your hands under your shoulders.
– Tap your right hand on your left shoulder, then return to plank.
– Tap your left hand on your right shoulder and keep alternating.
Tip: Keep your hips stable to avoid rolling. Engage in your core.
It’s important to cool down and stretch after exercise to help your muscles recover and reduce any soreness.
– Do deep breathing exercises to relax your body.
– Stretch your arms, sides and legs to loosen your muscles.
This 20-minute workout can help you burn calories, target your waist and strengthen your core. To see the best results, try this routine a few times a week along with a healthy diet and staying hydrated. Remember, losing back fat involves a well-rounded approach that includes exercise, good eating habits and staying active throughout the day. Stick with it, and you’ll soon see changes!
(This article is for informational purposes only and should not be considered a substitute for advice provided by a qualified medical professional.)