Researchers from the Journal of Sports Medicine and Physical Fitness have found a daily workout that will help to trim the waistline in a matter of weeks.
This comes as researchers from the University of Oxford found that larger waistlines increase the risk of prostate cancer as well as type two diabetes and heart disease. For every four inches, or 10cm, of waist circumference, the chances of a man dying from prostate cancer increases by seven per cent, as reported in the BMC Medicine journal.
To lower health risks and move away from an unsustainable way of living, there is a set of workouts you can adopt into your day to shift your fitness into the right direction.
Read more: Michael Mosley's weight loss tips recommend 'banning' these fruits to lose a stone
What workout helps trim the waistline?
To lose weight around your waist, researchers found that just seven minutes of bodyweight exercises a day would help to cut down the inches in no time. This seven-minute circuit should include the following 12 exercises:
- jumping jacks
- a wall sit
- crunches
- step-ups
- squats
- triceps dips
- high-knees running
- lunges
- push-ups with rotation
- side planks
- push-ups
- planks
Each exercise should be done for 30 seconds each, with 10 seconds’ recovery in between them. This formula reportedly helped 29 average-weight adults shrink their waists after a mere two weeks.
After six weeks, the participants' waists decreased in size by an average of 4cm. However, the key to losing weight off of your waistline is also to eat well and drink less alcohol.
How does a daily workout help you lose weight quicker?
Bodyweight exercises work wonders for fat loss because they use your own weight for resistance. In addition to exercising daily, your body will become accustomed to the routine and fat-burning state.
Dalton Wong, the director of Twenty Two Training, said : "Working the largest muscles of your body is effective for overall fat-blasting and will help to shift surplus flab from your waistline. Bodyweight exercises — which use your own weight for resistance — such as squats and lunges are a great starting point for fat loss. A circuit that includes trunk exercises will help to strengthen your middle for a lean appearance."
Don't miss the latest news from around Scotland and beyond - Sign up to our daily newsletter here.
