2 Simple Exercises to Banish Love Handles and Burn Belly Fat — Lose 10cm Off Your Waist in Just 3 Weeks!

With summer just around the corner, seeing others rocking cropped tees and showing off their toned waists might be just the motivation you need to finally tackle stubborn belly fat.

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Before You Start: What Kind of Belly Do You Have?

Before jumping into waist-slimming workouts, it’s important to identify what you're actually working with. There are typically two types of belly bulge:

• Love handles that spill over your jeans — this is real body fat caused by a sedentary lifestyle and high-calorie diet.
• A bloated lower belly — often due to internal fat, posture issues, or digestive sluggishness.

Many people actually struggle with both at once.

If your issue is love handles, exercise alone won’t cut it — you’ll need to pair targeted workouts with cardio and a clean diet to shrink those fat cells.

If you’re dealing with a bloated lower belly, the causes could be:

• Visceral and abdominal fat layered over each other
• Poor posture, like an anterior pelvic tilt
• Digestive issues, such as a sluggish gut or stool buildup

Depending on your situation, your approach should differ:

• For love handles: Focus on low-carb meals, add metabolism-boosting foods, and incorporate waist-slimming exercises.
• For lower belly bloating: Eat more fiber and gut-friendly foods, and train your core to firm up your abs, support your intestines, and prevent sagging — all while working toward visible abs.

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The 3 Key Muscles to Target for a Smaller Waist — Dieting Alone Won’t Work!

If you want long-lasting results, dieting and cardio aren’t enough. Those methods slim you down overall (including your bust), but they don’t specifically target your waist.

To sculpt a defined waistline and stop your stomach from ballooning after every meal, you need to activate your body’s natural “corset” — a trio of key core muscles:

• Rectus abdominis
• Transverse abdominis
• Obliques

When you strengthen these muscles, they help tighten your midsection, boost fat burning in the belly, and support intestinal movement — which also improves bloating and constipation. Over time, this also helps reposition internal organs that may be sagging due to age or posture.

Targeting these muscles will:

• Tone your waist
• Improve core strength
• Support your spine and pelvis
• Relieve lower back pain

To get the most out of your workouts, make sure to eat regular meals and follow a low-carb, high-protein, high-fiber diet. This helps burn off fat and tighten your waist even faster.

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Two Lazy-Girl Exercises to Slim the Waist — Lose 10cm in 3 Weeks!

There are tons of workouts claiming to slim your waist, but if you're just starting out, try these two beginner-friendly routines from Japanese medical expert and health science advisor Chiaki Fukuda. She says that doing them consistently for 3 weeks could help shrink your waistline by up to 10cm!

“Towel Twist” Waist Workout — Just Twist Like a Damp Towel!

Focus Areas: Transverse abdominis + obliques

Let’s get started!

1. Stand with feet shoulder-width apart and knees aligned with your toes. Clasp your hands together in front of your chest.
2. Inhale deeply, then exhale slowly while twisting your upper body to the right.
3. Hold for 5 seconds, breathing normally. Make sure your hands stay level with your chest.
4. Inhale as you return to center, then exhale and twist to the left.
5. Hold for another 5 seconds. Repeat the twist 3 times on each side — about 30 twists total.

“Seated Core Crunch” — Perfect for the Office!

Focus Areas: Core strength, gut movement, and lower belly bulge

Here’s how:

1. Sit on a chair. Rest your hands wherever’s comfortable or grip the sides of the seat.
2. Use your core to lift your right leg slightly off the ground and hold for 30 seconds. Keep your back straight.
3. Alternate legs, and once you're used to it, try lifting both legs at the same time.

Pro tip: For better results, keep your hands off the chair to avoid relying on arm strength. If lifting both legs strains your lower back, stick to alternating one at a time.

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The Lazy Girl’s Kneeling Waist Slimming Method: Just Kneel 1 Minute a Day & Lose 4cm in a Week!

Japanese TV shows are known for testing unique weight-loss hacks—and this one’s perfect for busy lives. Just 1 minute of kneeling a day helped participants shrink their waists by up to 1.6cm in a week, with visibly tighter cores and flatter tummies.

Why This Works: It Targets the Transversus Abdominis!

Experts say poor posture and prolonged sitting causes fat to collect around the waist, creating belly bulge and hip misalignment. The kneeling posture activates your deep core muscle, the transversus abdominis, which supports your organs, firms your waist, and improves pelvic alignment.

How to Do It in 3 Easy Steps:

1. Kneel on a soft mat with knees and toes together.
2. Keep toes flat and heels spread outward. Sit back on your heels.
3. Maintain two fists of distance between your knees. Try to keep your ankles flat.

Pro tip: Tighten your core and straighten your back while kneeling. This helps improve posture and reduce fake belly bulge. Want to level up? Trainers recommend adding glute bridges or low lunges to strengthen your core and correct pelvic tilt.

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The Famous “Up & Down” Waist Workout—Just 2 Minutes a Day to Lose 7cm in a Week!

This wildly popular Japanese waist-slimming move is simple but effective. Fitness coaches say it works if you stick to it for 7 days straight—but most people give up after 2 or 3!

Let’s refresh the steps and commit to 1 full week!

Part 1: “Up” – Stretch Up and Engage

1. Stand upright with heels together, feet turned out 60°, and palms together reaching overhead.
2. Keep your back straight and imagine being pulled upward by a string. Lift heels off the floor.
3. When you’ve stretched to your max, hold for 5 seconds while breathing normally, then return to start.

Tip: Engage your core. If you’re wobbly, use a wall for balance.

Part 2: “Down” – Squat with Precision

1. Stand with feet wider than shoulders, toes and knees pointing outward.
2. Slowly squat without letting your knees pass your toes. Repeat 5 times.

Tip: Keep your knees aligned with your toes and chest lifted. Avoid letting your knees cave inward. Add reps if you have the strength!

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No Jumping, No Noise! 8 Standing Waist-Slimming Moves You Can Do in 10 Minutes

Don’t want to disturb your neighbors or strain your knees? These low-impact standing exercises are perfect for small apartments. All you need is 10 minutes a day and some standing space!

1. Elbow to Knee

Stand with legs twice shoulder-width apart, hands behind head. Bend sideways to touch right knee with left elbow, alternating sides for 30 seconds.

2. Side Bend to Heel

Feet shoulder-width apart, slight bend in knees (don’t let them pass your toes). Keep torso steady and reach fingers down to your heel, alternating sides for 30 seconds.

3. High Knee with Elbow Tap

Stand with left foot behind right. Left hand up, right on waist. As you lift your left knee, bring your left elbow to meet it. Alternate sides for 1 minute.

4. Shadow Boxing

Feet wider than shoulders, core tight, fists at chest. Punch forward alternately for 30 seconds.

5. Kick & Punch Combo

Each time you punch, follow with a front kick. Alternate legs for 1 minute. Keep your core tight and upper body steady.

6. Overhead Elbow to Knee

Hands raised overhead, elbows bent. Lift your knee to touch your hands—alternate left and right for 1 minute.

7. Front Kick with Hand Tap

Same setup as above. Extend one leg straight forward and tap the knee with both hands. Alternate legs for 1 minute.

8. Waist Twist Dance

Bring hands in front of chest, fingers touching. Twist your waist left and right using your core. Rise slightly on your toes, keeping knees soft. Skip this move if you have knee issues.

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On the Mat: 7 Advanced Moves to Burn Fat and Build a Toned Waist

Got a yoga mat? These core-focused exercises go beyond just fat-burning—they build muscle to keep your waist tight for the long run.

1. Mountain Climbers

A high-intensity plank variation that hits your core and lower body. Great for burning belly fat and activating abs.

2. Side Plank

Harder than regular planks, side planks work your obliques and force your limbs to stabilize your body.

3. Scissor Kicks

Great for toning inner thighs and hips while strengthening your side abs. You can even do these while watching TV!

4. Russian Twists

Beginner-friendly but powerful. Targets obliques—keep your back straight and ankles raised slightly.

5. Bicycle Crunches

More intense than air cycling, this move digs deep into your core. Watch form to avoid straining your neck or shoulders.

6. Glute Bridge

A must-do for core and glutes. Helps fix pelvic tilt and fake hip width. Add weight on your stomach to better feel core activation.

7. Superman Pose

Don’t let the name fool you—it’s tough! Lying belly-down, lift all limbs off the floor. Works deep back and abdominal muscles. Skip if you have lower back issues.

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Love Japanese Waist Workouts but Hate Exercising? Here’s How to “Slim While Lying Down”

All those Japanese slimming moves promise results in just 10 minutes a day—but let’s be honest: After work, most of us just want to crash and scroll. That’s why even the best plans often fall apart.

And here’s the hard truth: You won’t see results doing 1 day on, 3 days off.

If you’re struggling to kickstart your waist-slimming journey, consider a fat-reduction treatment to help you get over the first hurdle.

Try the S6 Body Sculpting Treatment:

Powered by high-performance bio-laser technology, the S6 treatment breaks down stubborn fat deep under the skin. These fats are turned into liquid fatty acids and naturally flushed out through the lymphatic system.

This non-invasive, pain-free procedure targets belly fat, tightens your waistline, and defines your silhouette. Do it regularly, and pair it with clean eating and light activity for long-lasting results!

Don’t want to do another plank again? Take just 1 minute to sign up for a free S6 trial