These are the eight best exercises to reduce your waist without going to the gym

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With Christmas just around the corner, and operation polvorón is about to begin, we will have to start thinking about the tricks to get rid of the kilos that we are going to gain in these days. In Spain, gyms have their August in January, when most of us have a conscience and we propose to start doing sports within the list of resolutions for the beginning of the year. However, reducing the waist is also possible without leaving home with these exercises.

The truth is that the hated love handles are not only unsightly, but can also be a symptom of health problems. Thus, as explained by the Spanish Heart Foundation, people who have excess abdominal fat present a significant increase in the risk of suffering from cardiovascular diseases and according to the Study of Nutrition and Cardiovascular Risk in Spain (ENRICA), they are 32% of men and 40% of women who suffer from abdominal obesity, they accumulate much more after menopause.

In this sense, keeping the waist in place is not only good for being able to get into pants without a problem, but also for healing. The most visible fat, the one we call floater or love handle, is called subcutaneous and its response to diet and exercise is optimal, contrary to what we might think. For every kilo that we lose, approximately one centimeter is lost, but it is also important to exercise the abdominal muscle wall in addition to burning calories.

These 8 exercises are basic and simple, to be done on the floor of your living room only with the help of a mat, without having to reorganize the schedule looking for a space because you can do them at any time. They improve muscle and bone mass, focusing on burning abdominal fat to reduce the waist. It is important to remember the need to stretch before and after the series so that the gymnastics are as effective as possible.

Abdominal stretch.

1. Twists with the trunk

One of the most basic exercises to start working the waist, perfect for beginners. You must stand up, with your legs open and your feet shoulder-width apart. The hands are placed on the waist and the body is turned twisting the waist to the right and left, alternating both. The back must be straight at all times to avoid injury.

2. Plank

It is one of the most complete exercises, based on the contraction of the abdomen to work all the muscles of the body. You have to lie face down on the mat, support your elbows at chest and shoulder height. Once the posture is established, the belly is contracted to rise supporting the elbows and feet, with a straight back without bending the lower back to avoid hurting yourself. It is convenient to hold for about 20 seconds first, rest and repeat about three more times.

A woman performs a pushup.

3. Oblique abdominals

Another of the best exercises to strengthen the waist by working the abdominal area. You have to sit on the mat and place your body in the shape of a V, supporting the coccyx area and lengthening your legs and arms. In this position, twist the waist to the right and left while stretching and tucking in the extremities. To give it greater intensity you can hold weight in your hands.

4. Leg raises

Another exercise that focuses the intensity on the abdominal area and is performed lying on a mat, maintaining the balance of the body while raising and lowering the legs without touching the ground.

5. Circles with the waist

Standing with the legs in line with the shoulders, as in the twists of the trunk, the waist moves drawing circles to the right and left. Ideally, if you still have a hula hoop, you should put on your favorite song and have a good time reminiscing about old times.

Smart hula hoop from Xiaomi.Xiaomi Omicrono

6. The bike

You don't have to have a bike at home because this exercise is also done on the ground. Lying on your back on your forearms, we will raise our legs forming a 45 degree angle. In the indicated position we will begin to pedal in 30-second sections. At the end we will rest and repeat about five times.

7. Climbers

Put your hands on the ground, stretching your legs parallel to the mat as if you were going to do the plank, with your back straight. With this placement we will begin to bring the knees to the chest alternately, one at a time and maintaining the rhythm for one minute.

8. Burpees

To finish, we list another of the most complete exercises with which the abdomen is strongly activated if it is repeated correctly for at least a minute. To begin with, we will squat with our hands in flight and our head up, making a vertical with the axis of our back. The legs are moved back with the feet together and a flexion or chest is made and returns to the starting position. Now it's time to jump up and, if there is still motivation, finish off by clapping.

A woman practicing burpees.

In addition to putting these exercises into practice, reducing the waist also involves eating a healthy diet in which fiber prevails, foods such as green tea for its antioxidants, and avoiding fast food, precooked foods or industrial pastries . It is also advisable to avoid stress, not spend many hours sitting down and rest for the appropriate time.

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