One of the most difficult areas to tone and shape on the body is the waist. Some medical experts suggest that certain people are genetically disposed to store fat around the middle, making toning a constant struggle. For those determined to reduce their waist size, a proper diet and plentiful exercise can be the key to a trim and toned midsection.
Diet and the digestive system have a lot to do with the appearance of the waist. In order to help reduce waist size on a daily basis, avoid foods that can lead to bloating and give the appearance of an expansive waist. Beans and cauliflower can both cause bloating, as can foods that contain a lot of air, like fizzy sodas and popcorn. Some health experts also recommend eating a high-fiber diet to reduce the waist; be sure to include whole grain products for total nutrition.
An adequate intake of water can also help any diet plan. If the body is dehydrated, it will hold on to all available water in a process called retention. Drinking a lot of water not only helps regulate the body's waste system, it can also prevent the body from swelling up due to water retention.
In addition to healthy eating habits, the best way to reduce waist size is through regular exercise. To create a slim and toned midsection, a balance of cardiovascular and toning is usually required. Many health experts say that it is not possible to spot-reduce fat; only by creating and following a comprehensive workout plan can most people achieve weight loss goals.
For beginners, fitness and health experts recommend a regime of at least 30 minutes of cardiovascular exercise three times per week, such as brisk walking, swimming, or jogging. In addition to cardio, toned muscles can be created and enhanced through at least two days of strength training each week. By blending these two types of exercise together, a person can create a routine that will help improve their overall fitness.
Strength training workouts can be geared toward improving the stomach area, if waist reduction is the primary goal. Exercise forms such as Pilates, dance, and yoga focus extensively on the core of the body, creating strength and improved muscle tone throughout the hips, butt, and ab areas. Many gyms and videos offer strength workouts geared toward improving the midsection as well.
When trying to reduce waist size through strength training, remember that the waist area contains several groups of muscles that all need exercise for toning. Perform a variety of exercises that focus on different muscle groups, such as the obliques or lower abs. It is also important to take at least 24 hours off between each strength workout in order to allow muscles to recover and grow in response to the strain of exercise. For beginners especially, rest may be as important as exercise.
