7 Exercises To Achieve A Wasp Waist In A Short Time

To have a wasp waist we must perform exercise routines that focus on modeling the chosen area. However, if we do not accompany them with an adequate diet and aerobic exercise, we will not be able to show results

Getting a wasp waist is not easy. Losing fat depends on diet, and not just exercise. So, to achieve this, you must eat a balanced diet, exercise and have healthy habits.

In this article we review 7 types of exercise that will help us to narrow the waist effectively.

Why do we have love handles?

The two main factors that determine the accumulation of fat in our body are diet and exercise. It has been shown that a good sports routine and a healthy diet favor the loss of those extra kilos, according to this study carried out by the Universidad de la Frontera (Chile).

However, there are other causes that can influence the appearance of the famous and hated “love handles”, such as the functioning of the organs, lack of sleep (according to this study by the National Autonomous University of Mexico) or hormonal issues, such as states the American Thyroid Association.

Here are 7 very effective exercises to achieve a wasp waist in no time.

7 exercises for a wasp waist

1. Iron

The exercise of the plank is becoming more and more fashionable. Although it focuses on the abdominal area, when we do it we can feel the muscles of the whole body. The type of training that focuses on this area is called “core”, as stated in this study carried out by the Miguel Hernández University (Elche).

• The posture: we will place ourselves face down, leaning on the elbows and on the tips of the feet.
• The whole body must be straight and well aligned to do the exercise in the most correct way.
• You should hold this position for a few seconds and repeat several times in your routine. Since it is a resistance exercise, we will gradually increase the series and duration.

2. Iron with stroke

Starting from the plank posture (but with arms extended), we can increase the burning of fat in the waist with a simple exercise.

• We must imitate the movement as if we were trying to run or climb without leaving the position.
• To do this, we will bring the knees towards the elbows in a continuous movement.
• This exercise is ideal because it combines cardiovascular exercise with toning.

3. Torsion of the trunk

If we want to have a wasp waist, we must keep the sides of the trunk as flexible as possible and keep them in constant movement.

• To do this, we must  stretch the entire side of the body as if we wanted to reach something that was very high. According to this study carried out by the University of Malaga, they are beneficial to avoid contractures, as long as we do them well.
• We can do the same exercise if we are sitting in a chair and we stretch our arm towards the floor, as if to grab something.
• We will repeat these stretches with both sides throughout the day, whenever possible.

4. Horizontal turns

To keep the waist moving we must also perform horizontal turns, that is, as if we were turning to look back but without moving the hips.

We can do this exercise with our hands resting on the hips or with the help of an elastic band or bar. In some gyms there are also specific machines to do it.

5. Knees to elbow

Standing, with the hands behind the head and the legs slightly apart, we will raise one knee towards the elbow on the same side. We will repeat the exercise alternating both sides.

A similar exercise can be the same but lying on your back, doing crunches in the air. In this way we will strengthen the abdomen even more.

6. Jump

To burn the most stubborn fat and get the waist of a wasp, we must do cardiovascular exercise every week. The abdominals are not enough to reduce fat, but rather they help us fight sagging.

• To activate fat burning we can do an exercise as simple and exhausting as jumping (in turn, an interesting way to promote socialization, according to this study carried out by the University of Burgos). Rope, on the trampoline or with nothing.

• However, we must always do it with good posture, a straight back and bent knees when falling.
• The bounce on the ground should always be soft, as if there was a soft material under our feet. To do this, we must fall on the tips of the feet, as if trying to make as little noise as possible.

7. Belly dance

Finally, we cannot fail to recommend a type of dance that focuses, above all, on the movement of the waist.

Belly dance is a traditional oriental dance that stands out for its great flexibility in the different parts of the body. The main axis is in the pelvis, which controls the turns of the hips, waist, etc.

Belly dancing, which is practiced all over the world today, involves a combination of muscle toning and cardiovascular exercise.

If we practice it every week we will lose weight, increase flexibility, strengthen the abdomen and, of course, a wasp waist.

Never forget that, no matter how much exercise you practice, if it is not accompanied by an adequate diet, you will not notice the results. Also, never forget to always stay well hydrated.