Effective Upper Waist Toning Exercises

The upper waist is a common problem spot for weight gain. If you want to lose this weight, it's possible with a few healthy lifestyle changes. However, you can't specifically target fat loss in your upper waist or in any other area of your body by doing certain exercises. You can lose fat all over and perform exercises that can tone your upper waist within a month.
Step 1
Set goals to shed upper waist fat. A safe weight-loss goal is about 1 to 2 lbs. a week, which is about 4 to 8 lbs. a month. You need to burn 3,500 calories for each pound of fat you want to lose. For example, if you want to lose 4 lbs. in a month, trim about 500 calories daily through diet and exercise.
Step 2
Select high-intensity cardiovascular activity to burn waist fat. For example, walking at 2 miles per hour burns only 183 calories in 60 minutes for a 160-lb. person. Speeding up the pace with an hour of running at 8 mph, however, will burn 986 calories for the same person, MayoClinic.com calculates. Other vigorous cardio includes swimming laps, using the stair treadmill or jumping rope; these all burn at least 500 calories an hour for a 160-lb. person.
Step 3
Perform the squat-with-twist exercise to tone your waist. Start out in a standing position. With your feet about shoulder-width apart, lower into a squat position. At the bottom of your squat, twist your upper body to the right. Return to center and repeat the move twisting to the left side, "Fitness" magazine instructs. Perform this exercise eight to 12 times on each side of the body.
Step 4
Sculpt your upper waist with the side crunch. Kneel on your exercise mat. Lean your body weight to your right side and place your right hand on the floor. Extend your left leg, pointing your toes and placing your left hand behind the head. Crunch your left hand toward your right leg. Repeat this exercise eight to 12 times on each side of the body.
Tips and Warnings
Discuss your upper-waist fat-loss plans with your doctor. She can help you set safe goals for your situation and recommend other helpful lifestyle changes.
Don't forget to make dietary adjustments. Eat a low-calorie diet to promote weight loss, including high fiber foods, such as whole-grain pasta, fruits and vegetables.