Although no exercise alone will spot tone the waist, you can reduce its size through healthy modifications to your exercise and nutrition habits. Although men don't typically strive to achieve a tiny waist like women do, a slim waist does help improve the appearance of a man's body by giving it a more symmetrical look.
A slim waist helps increase bone density and protects you from injury. Regular cardiovascular and strength-training exercise also improves your posture, which helps prevent, reduce or control low back pain. It also increases your stamina, so you can be active for longer periods of time. In addition, trimming your waist reduces your risk of developing dangerous health conditions like diabetes, heart disease and stroke.
Do 150 minutes or more of cardiovascular exercise a week. Choose an exercise that specifically targets your waist such as dancing, hiking and swimming. Add intervals to your workout, such as swimming as fast as you can for 30 seconds, followed by 30 seconds at a moderate pace. Add as many 30-second bursts of intense exercise as possible. Do strength-training exercises, which burn calories and define your waist, such as twisting crunches, side bends, pelvic scoops and fly ups. Or do the side plank-up by lying on your right side with a towel rolled up between your thighs. Support your torso on your right elbow. Raise your hips up from the ground until your body forms a straight line. Hold for a second and then return to the starting position. Do 15 repetitions of each strength-training exercise.
To boost the intensity of each waist exercise, try doing them at an incline, decline or on an exercise ball. This will force your waist muscles to work harder as you struggle to maintain stability. Gradually increase the amount of repetitions you do as your strength increases. In order to effectively slim the waist, you will need to make adjustments to your eating habits as well. To lose 1 pound of fat a week from your entire body, including your waist, you need to reduce your caloric intake by 500 calories a day. Do this by choosing smaller portions and enjoying healthier foods like low-fat dairy products, lean meats and whole grains.
To prevent injury, always give your waist muscles one full day of recovery in between workouts. Don't use heavy weights when exercising your waist. According to Bodybuilding.com, this can actually cause your waistline to thicken and become bulky. Bend your knees slightly if you experience any tightness in your hamstrings when doing waist exercises. Don't exercise through pain. Although you can expect your muscles to be slightly sore from exercise, you should never experience swelling or sharp pain.