How to Make Your Waist Smaller With an Exercise Ball
The exercise ball, or Swiss ball, is a fairly common piece of fitness equipment that can help you to work your muscles from unusual positions and angles, increasing the intensity of your training session. The most beneficial quality to the exercise ball it is versatility, as it can be used in programs for a wide range of fitness goals, ranging from fat loss to muscle building and everything in between. With just a few simple steps you can use the exercise ball to help shrink your waistline.
Instructions
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Perform squats using the exercise ball to help your body burn more calories during your workout, bringing you that much closer to your goal of a slim waist. Stand with the ball pressed between your upper back and a wall, with your feet roughly shoulder width apart and your toes pointed ahead. Initiate the movement by bending at the hips and knees to sit backwards, "guiding" the ball down the wall with your back so that it remains pressed against your upper back throughout. Stop when your thighs are parallel to the ground and reverse, tensing up and using the muscles of your legs, hips, and core (abs and lower back) to lift yourself back up. Repeat for four sets of 12.
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Perform crunches using the ball to directly work your waistline. Lie with your back across the ball and your feet flat on the ground with your arms bent across your chest (or behind your head). Initiate the movement by tensing your abdominal muscles, using your abs to pull your head and chest upwards until you feel a tight contraction in the target muscles. Relax and slowly lower yourself back down, allowing your body to drape across the ball to increase the range of motion and difficulty of the exercise. Repeat for two to three sets of 20 to 30 reps.
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Perform a "plank" using the exercise ball to further increase tone in your core muscles, keeping your waistline taut. Place yourself in a pushup position, with your palms flat on the floor, arms wider than shoulder width, and legs together. Instead of placing your feet on the floor, place them across the exercise ball. Aim to keep your body held in a straight line, using a mirror (or a partner) to cue you in whenever your posture starts to waver. Keep your core muscles tight, holding in this position for 45 to 60 seconds, gradually building up time as your strength levels improve.
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