Burn Fat and Drop a Waist Size

Burn Fat and Drop a Waist Size

Last update: 22 April, 2015

Showing off a new pair of jeans is just not the same if your waist is not as tiny as it used to be. Crop tops and tight skirts look much better if your waist is trimBut it’s not just about how you look! Maintaining a healthy weight is vital for our overall health and well-being. A large waist size has been linked to several health conditions such as diabetes and heart disease. One of the best ways to reduce your waist is through a few simple exercises.

Let’s start with the truth! There is no magic wand that can reduce your waist size overnight. Each and every one of us has our own metabolism. Some people can eat whatever they want and not put on an inch, but their bad habits will usually catch up with them in time. Working hard to improve your body feels good and is worth the effort. It can take a few weeks or even months to see the results of your hard work, but here are some great exercises that will speed up the process.

The basic plan for losing weight from the waist and hips


1. Diet

Try to start the day with a cleansing juice. The best cleansing juices are prepared from lemon, pineapple, or papaya. A good alternative would be beetroot or apple.

Half an hour after your juice you should eat a piece of whole-grain toast or a cup of oats with yogurt or fruit. It is never a good idea to skip breakfast, it is the most important meal of the day. Throughout the day you should eat regular but small meals – large portions are never good for your waist line.

If you are serious about achieving a tiny waist you should eliminate dairy products and processed meats and refined sugar. Instead eat plenty of vegetables, fibre and omega-3 rich foods. Infusions could also help – many people try ginger tea, green tea or an aloe vera infusion.

2. Physical exercise

The physical exercise part of the plan is made up of two parts. One can be carried out in the fresh air and the other inside your home.

  • Outside: choose between walking for an hour or running quickly for 15 minutes.
  • Inside: See the simple routine detailed below.

3. Stay hydrated

Dehydration is never a healthy state. You should drink at least 2 litres of water a day and some natural juices. You can make this easier to achieve by slipping a bottle of water in your bag when you leave the house.

4. Avoid sitting for long periods of time

A lack of movement is a primary cause of fat accumulating on the waist. Don’t sit for hours in front of the TV – get up and move around.

5. Consistency

Be consistent in your determination to lose weight and stick at it. You may maintain motivation if you get some friends to join you in your challenge.

Exercises – waist and hips

Leg raises

Leg raises

Kneel down on the ground on all fours with your hands supported. Lift one leg, extending it straight back until forming a straight line with your torso. Hold it in that position for 20 seconds. Repeat with your other leg. Do this 10 times with each leg.

Hip raises

Hip raises

Lay face up with your knees bent. Support the soles of your feet on the ground, keeping your arms extended on each side of your body. Raise your abdomen as high as you can and hold for 20 seconds. Repeat ten times.

Leg circles

Leg circles

Lay down on one side and raise one leg as illustrated in the photo. Then make small circles in the air, smoothly, from one side to the other. Do this for 20 seconds, then change legs.

Leg flexes

leg flexes

In a standing position, separate your legs to hip width apart and link your hands behind your back. Raise one of your legs (taking care not to lose balance) and hold for 15 seconds, as demonstrated in the above image. Then repeat with the other leg. Do this ten times.



This exercise is very easy to do. Stand up, stretch your arms out, and then bend at the knees into a squat. Try to do this simple exercise ten times.

It takes about 30 minutes a day to carry out these exercises. You’ll feel them! As you begin to ache, know that the slim waist and healthy body is on its way!