How to Create a Waistline
The waistline is an area of the body that is often associated with the "spare tire." This is a layer of fat that resembles a tire that wraps its way around the mid section of the body. It generally occurs as a result of years worth of bad eating habits and a sedentary lifestyle. If your waistline has fallen victim to the spare tire and your goal is to get it back, there are several things that you can do to make it happen. It takes some dedication, some dietary adjustments and of course some exercise.
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Instructions
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Clean up the diet. To define a waistline, you need to eat clean. Eliminate foods that are processed, refined, deep fried and high in saturated fats. Instead, eat foods that are nutrient dense and have quality calories. Some of these foods include fruits, vegetables, lean meats, fish, whole grains, seeds, nuts and beans.
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Crank up your metabolism. Eat small, balanced meals every two to three hours throughout the day. This can increase your metabolism and lead to a higher overall daily caloric expenditure. An example of a meal would be a turkey burger on a whole wheat bun with lettuce and tomato.
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Go for a run. Cardiovascular exercise is a must for creating a waistline because of the calories it can burn. Perform cardio three to four days a week for 45 to 60 minutes. Some different types you can do include running, biking, stepping, rowing and swimming.
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Build some muscle. Even though you want to develop your waistline, building muscle all over your whole body can help increase your metabolism, which can lead to overall weight loss. Some exercises to perform include dumbell bench presses, military presses, one armed back rows, tricep kickbacks, bicep curls and lunges.
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Do some exercises that target the waist. The core consists of the upper and lower abs, the obliques and the lower back muscles. Working these areas will all contribute to a defined waist. Some exercises to do include leg lifts, jackknifes, hanging knee raises, medicine ball chops, side rotations and reverse crunches.
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Do some vacuums. They are also known as "the drawing in maneuver." Performing this exercise can have a profound effect on your waistline and midsection. To do vacuums, exhale all the air out of your lungs, then draw your navel inwards as far as you can and hold. Envision your navel touching your spine. Maintain this hold for 20 to 40 seconds, then release, catch your breath and do it again. You can do these on all fours, from a seated position or standing up.
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