7 exercises to lose waist fat in 30 days

Let’s face it: Dealing with a fat waistline can be confusing. If you’re longing for a trimmer, leaner midsection, we have good news. We talked to TJ Mentus, CPTCertified trainer and fitness expert with Garage Gym Reviews, who shares his seven highly recommended workouts for a slimmer waist in 30 days.

While taking another pillow around your stomach can be uncomfortable, it also doesn’t help your health. Excess belly fat increases the risk of serious health conditions, including heart disease, type 2 diabetes and high blood pressure. That’s why regular exercise that helps you stay in top shape and keep your waistline down is important for your overall health, wellness, and longevity.

Without further ado, let’s check out how to do the seven Mentus exercises for a slim waist in 30 days.

Air Bike Sports

Aerobics sprints are an intense exercise that burns calories and promotes fat loss, making them the perfect choice for sculpting a slim waistline.

“Sprints are one of the most effective ways to burn fat,” says Mentus. “High-intensity bursts rapidly increase caloric needs while simultaneously requiring muscle strength and muscle strength, preserving muscle mass. Using an air bike helps reduce the impact of joints while working the whole body while working the arms and legs.”

Aim for 10 minutes of 30 seconds of speed followed by 30 seconds of rest.

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Bicycle Crunches

Ab exercises like bicycle crunches can be very effective in strengthening your core. This movement also targets your obliques to help flatter a sculpted stomach.

Mentus tells us, “This set of crunches will work the entire back, helping to strengthen the core. A regular crunch works the six-pack muscles, but the bicycle crunch involves the obliques. , and twist the shoulders with each rep bringing the knee up to the elbow.”

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How to Do It:

1. Lie down on your back, and put your hands over your ears.
2. Twist to the right with your left elbow.
3. As you twist, bring your right knee to your chest to meet your elbow while the other leg is extended on the floor.
4. Repeat on the other side while straightening your right leg and keeping it on the ground.
5. Do 4 sets of 25 bicycle crunches on each side.

Kettlebell Swings

Kettlebell swings are a powerful exercise that works your entire body. This movement will engage your back, glutes, upper back and legs.

“Kettlebell swings are a full body exercise that will get your heart rate up. The core should stay strong during the swing while the hips and legs generate power while the upper body stabilizes and holds the weight. ,” explained Mentus.

How to Do It:

1. Hold the kettlebell with both hands between your legs.
2. Keep your back flat, and reach the kettlebell with your feet by pushing your hips back.
3. Keep your arms straight, and aggressively extend your hips, letting the kettlebell swing to chest height.
4. Guide the kettlebell down with your hands and add the next rep.
5. Complete 8 rounds of 20 seconds of work and 10 seconds of rest.

Burpees

Combining squats, planks and jumps, burpees provide a powerful cardio workout while engaging your arms, obliques and lower back.

“Burpees may be the best bodyweight exercise for burning calories,” says Mentus. “Your arms and legs will work hard to move your body which will make the heart rate rise quickly. They can also be done anywhere because it is a body weight movement.”

1. Pour down.
2. Kick your legs behind you, and let your chest touch the ground.
3. Press your chest down and lift your legs forward at the same time.
4. Raise your hands off the ground and jump again.
5. Do 4 sets of 10 reps with 30 seconds of rest between sets.

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Medicine Ball Slams

This low-impact exercise will engage your entire body and help you build a tapered waist.

Mentus says, “This is a simple high intensity exercise that allows you to use as much force as possible when throwing the medicine ball down. Use a medicine ball that is not too bouncy and of moderate weight, to 15 to 20 pounds.”

1. Start with a medicine ball placed between your legs.
2. Choose a medicine ball and bring it completely.
3. Throw the medicine ball back between your legs as hard as possible.
4. Complete 5 minutes of 30 seconds on and 30 seconds off of medicine ball slams, and see how many reps you can do.

Squat Jumps

An explosive plyometric exercise that works the lower body and engages the back, squat jumps combine squats and high jumps to enhance calorie burning and increase leg strength, which leads to hips weak.

“Squat jumps are a great plyometric movement to increase your heart rate and burn calories. Any type of jump requires a lot of effort, to increase the heart rate a lot,” says Mentus.

1. Squat down by keeping your hips back and low as you lift your chest.
2. Once you have reached the full depth, jump from the bottom, jumping as high as you can.
3. Land and reset before the next rep.
4. Do 10 minutes of squat jumps, alternating between one minute of squat jumps and one minute of rest.

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Dumbbell Thrusters

The dumbbell thruster is a compound exercise that works multiple muscle groups at the same time, providing a high-calorie torch.6254a4d1642c605c54bf1cab17d50f1e

“Thrusters are a movement that will tire a lot of people quickly,” says Mentus. “They combine the squat with the shoulder press in one movement.” This combination requires a lot of strength and muscle power, which makes it very effective for burning fat.”

1. Hold a dumbbell in each hand overhead, with each end resting on your shoulders.
2. Do a squat, keeping the dumbbells straight.
3. Explode it under the squat, and at the same time press the dumbbells up.
4. Lower the dumbbells back to your shoulder, and begin to squat for the next rep.
5. Do 4 sets of 12 to 15 thrusters with a heavy enough weight to maintain proper form.