Summary: If you’re looking to get a smaller waist, there are exercises you can do that target the abdominal muscles. These exercises will not only cinch your waist, but they will also strengthen your core and help reduce lower back pain. In this article, we’ll go over some of the best exercises you can do to cinch your waist.
The plank is an excellent exercise for targeting the entire core, especially the transverse abdominis (TVA), which is responsible for pulling in the waistline. To perform a plank, start in a push-up position and lower down onto your forearms. Keep your body straight from head to heels and hold for 30 seconds or more.
Aim to work up to holding the plank for one minute at a time. Variations include side planks and plank jacks.
To make the exercise more challenging, try to lift one leg off the ground while holding the plank position.
2. Bicycle Crunches
Bicycle crunches are a great way to target the obliques, the muscles on either side of the abs. To perform bicycle crunches, lie on your back with your hands behind your head and your knees bent. Lift your shoulder blades off the ground and bring your right elbow towards your left knee while straightening your right leg.
Alternate sides so that your left elbow meets your right knee, and your left leg extends out straight. Repeat for 10-20 repetitions on each side.
Make the exercise more challenging by holding light weights in your hands or by slowing down the movement and really focusing on contracting the obliques.
3. Russian Twists
Russian twists are another great exercise that targets the obliques. To perform Russian twists, sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly and lift your feet off the ground, so your body forms a V-shape.
Hold a weight or medicine ball with both hands and twist your torso to one side, tapping the weight on the ground beside your hip. Twist to the other side, tapping the weight on the ground beside your other hip. Repeat for 10-20 repetitions on each side.
If you don’t have a weight, you can do the exercise without it. For an extra challenge, lift your feet off the ground and hold them there throughout the exercise.
4. Side Plank Hip Lifts
Side plank hip lifts are a challenging exercise that target the obliques and TVA. To perform side plank hip lifts, start in a side plank position with your top hand on your hip.
Lift your hips towards the ceiling and then lower them back down to the ground. Repeat for 10-20 repetitions on each side.
If you find this exercise too challenging, you can modify it by keeping your bottom knee on the ground.
5. Standing Oblique Crunches
Standing oblique crunches are a great way to work the obliques while standing up. To perform standing oblique crunches, stand with your feet shoulder-width apart and place one hand behind your head.
Bend towards the side with the hand behind your head, contracting the obliques on that side. Straighten up, then bend towards the other side. Repeat for 10-20 repetitions on each side.
You can make the exercise more challenging by holding a weight or by doing the exercise on an unstable surface such as a Bosu ball.
By incorporating these exercises into your fitness routine, you can cinch your waist while also improving your core strength and posture. Remember to always use proper form and to consult with a trainer or physician before beginning any new exercise program.
If you stick with these exercises consistently and add in some cardio and healthy eating, you’ll be on your way to a smaller waist and a healthier body overall.
Lastly, always work within your own capabilities and don’t push yourself beyond what feels safe and comfortable for you.