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Waist Exercises for Men

For men, waist size is an important indication of overall health. According to Dr. Michael Jensen of the Mayo Clinic, when waist size is more than 40 inches, men are at greater risk for heart disease, Type 2 diabetes, insulin resistance, stroke, sleep apnea and abnormal lipid levels. Along with diet and aerobic exercise, waist exercises can help keep belly fat and waist size down.

  1. The Plank

    • This simple exercise strengthens abdominal muscles. Assume a pushup position on the floor, then raise the upper body by bending arms at the elbow and resting weight on the forearms. Elbows should be directly under the shoulders and the body should be in a straight line, held off the floor. The body resembles a straight plank. Hold this position for as long as possible with the goal being two minutes. Repeat several times during the day.

    V-Ups

    • Start by getting in a back-down position on the floor and extend your arms over your head. Raise the torso up so fingertips touch the toes, and your body is in a V shape. Do 2 to 4 sets of 15 to 50 a day, keeping movement steady throughout the exercise.

    Leg Raises

    • Lay down and keep the lower back slightly off the floor. Raise the legs slowly to form an L shape with the body. Use slow movements during this exercise for best results. Aim to do three sets of 15 to 20 leg raises per set.

    Supermans

    • Get stomach-down on the floor. Keep legs straight and point toes toward the ground, not straight back. Extend your arms straight out above the head, thumbs pointing upward. Then raise both arms and both legs off the ground at the same time while tightening the abdominals. Hold for 2 to 5 seconds. Do three sets of 15 each during the day.

    Vertical Leg Crunches

    • Laying down with your back to the floor, raise both legs 90 degrees to form an L to the body. Cross your legs at the ankles, if desired. Bend your arms at the elbows, lace your fingers together, and place your hands behind your head. Keep your elbows wide-spread and don't pull on your head or neck. Use abdominal muscles to raise your upper torso so shoulder blades clear the floor. Lower your body back to the floor. Repeat for 2 to 4 sets of 10 to 20 repetitions.

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