WHETHER you are searching for ‘waist exercises’, ‘exercises for smaller waist’, or ‘exercises for your waist’, you have come to the right place.
The key is to target your core, and particularly your obliques (the sides of your core, responsible for twisting and side bending).
Build these two areas and you will be well on your way to a strong waist.
Functional exercises for your core will have benefits besides strengthening your waist, too.
Lifting weighty shopping bags, a small toddler or beloved pup?
You are using your core.
Squatting down to lift a heavy box or sofa.
You guessed it, your core comes into helping you do that too.
Workout overview
This core workout will work your abdominals, which consist of your obliques and abdominis muscles.
The workout includes six different exercises:
Side plank with twist
Heel grabber waist exercise
Jack knife
V-ups and knee hug
Triangle crunch core movement
Bicycle crunch
Side plank with twist
To do this exercise:
Position yourself into a side plank position on your left forearm with either stacked feet or one foot staggered in front of the other.
Place your right hand behind your head and keep it there while you try to bring your elbow toward the floor.
Be sure to tighten your oblique muscles during this motion.
Oblique muscles run down the side of your waist and abdomen and connect the ribs to the pelvis.
Raise back to the starting position.
Repeat the movement for 15 repetitions and then switch sides.
Heel grabber waist exercise
Here is how to complete this exercise:
Lie on your back with your feet flat on the ground and your arms by your sides.
Crunch up by raising your chest towards the ceiling.
Engage your abs.
Reach for your right heel with your right hand by gently sliding it.
Then reach for your left heel with your left hand.
Keep your abs engaged throughout the movements, and avoid leaning up.
Continue alternating right and left side reaches for 15 repetitions per side.
Jack knife
To do a jack knife:
Lie on your back with your legs straight and your arms over your head.
Bring your right arm and left leg up towards each other using your abs, and touch your foot.
Come to the starting position and repeat with your left arm and right leg.
Continue alternating sides until you’ve completed 15 repetitions on each side.
V-Ups and knee hugs
V-ups and knee hugs can be done as follows:
Lie on your back with your legs straight and your arms over your head.
Move both arms and legs towards each other so they meet above your waist.
Squeeze your abs as you slowly lower down to the floor in a controlled movement.
Repeat for a total of 15 repetitions.
You can try knee hugs if this is too difficult. For this variation, do the same movement, except with bent knees.
Triangle crunch core movement
Here is how to do a triangle crunch:
Start by kneeling on your left leg with your right leg straight to the side.
Place your left arm on the floor and your right arm behind your head.
Crunch your oblique muscles by bringing your right knee towards your right elbow.
Control the movement and keep the muscles engaged.
Repeat for 15 repetitions, then switch sides for another 15 repetitions.
Bicycle crunch
To do bicycle crunches, do the following:
Lie on your back with your hands behind your head and your feet raised.
Your knees should be bent at a 90-degree angle.
Start the movement by bringing your right elbow towards your left knee and straightening pushing the pedal with your right leg.
Hold for one second, then alternate to the other leg-elbow combination.
Continue alternating between the left and right sides for 15 repetitions per side.
Benefits of a stronger core
You can’t “tighten” your core, so to speak, but you can engage and strengthen it.
The core is the group of muscles that surround the spine in the trunk and hip regions.
Engaging your core means you prevent undue movement along your spine and pelvis while working your core against a force like a weight you are lifting or gravity if you’re doing a sit-up.
These core strengthening exercises are important.
According to research, having a strong core can prevent you from injuring your lower back.
Training your core can also improve your balance and stability.
Tips for effective waist workouts
Remember the following tips if you decide to do a waist workout:
Choose an effective workout that is also low-risk and enjoyable.
Combine high-rep bodyweight core exercises with some resistance, like using dumbbells when possible.
Use a variety of movements to target different muscles. — Online.
