Let’s be honest: You’re ready for a slim-down routine that’ll get your waistline into shape, and we have you covered. In order to lose inches off your waist, strength training is a priority over cardio to ensure you’re building muscle, torching more calories, and boosting your metabolism. To get you off on the right foot, we’ve put together a productive workout trainers love that’ll help you slim down a thick waistline.
One of my personal favorite workouts is a full-body strength circuit. Each exercise in the circuit is from the fundamental movement patterns—squat, deadlift, push, and pull. You’re going to complete each exercise back to back, and you’ll choose a weight with which you can barely finish the 10th rep with good form. Note that because this is a tough workout, it’s important to rest for 60 to 90 seconds afterward before starting the next set, aiming for 3 to 4 sets total. And at the very end of the workout, you’ll wrap up with an ab exercise.
Below is a sample strength circuit that you can incorporate into your routine to slim down a thick waistline. Get ready for the results you’ve been seeking.
Get your Dumbbell Goblet Squats started by holding one dumbbell in a vertical fashion in front of your chest. Make sure your core stays tight as you bring your hips back and squat down until your thighs are parallel to the floor. Rise up ¼ of the way, then lower back down, and then drive through your heels and hips to return back to standing, flexing your quads and glutes to finish.
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For Supinated Pulldowns, you’re going to take hold of the lat pulldown bar with your arms shoulder-width distance apart and your palms facing you. Lean back just a bit, and pull the bar down toward your sternum with your elbows, squeezing your lats at the very bottom of the motion. Use resistance on the way back up, maintaining tension in your lats. Get a good stretch at the top by letting your shoulder blades come up before performing another rep.
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Get your Barbell Overhead Presses started by holding the barbell up to the front of your shoulders with your hands just a tad outside shoulder-width and your thumbs over the bar. Keeping your chest tall and core tight, press the bar up until your arms are totally extended, flexing your triceps and shoulders at the top of the motion. As you press the bar up, you can bring your head slightly forward so that it’s in line at the end of the movement. Lower the weight back down using control to the starting position before completing another rep.
Next up, it’s time for Dumbbell Romanian Deadlifts. To get started, you’re going to grab two dumbbells and position them in front of you. Keeping your chest tall and knees soft, push your hips back while dragging the weights down your thigh. Once you feel you’re getting a solid hamstring stretch, drive your hips forward, squeezing your glutes to finish.
Last but not least, we’re moving on to Lying Leg Lifts. Begin the exercise by lying down, making sure your lower back is flat on the ground. Make sure your core remains tight, and raise your feet back toward your body, flexing your abs hard. Slowly lower your legs, maintaining tension in your core before performing another rep.
Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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