10 Waist Training Exercises That DELIVER Results

10 Waist Training Exercises That DELIVER Results

What do you get when you add some good exercises to waist training? It’s like adding a cherry on top of your cake. We wanted to share these exercises with you to add to your daily routine to achieve that sexy hourglass figure! Let’s deep dive into our 50 best exercises.

Exercise #1: Spiderman Plank

Start by going into a forearm plank position. Then place your elbows underneath your shoulders, feet about hip-width apart. Do it right by engaging your core and ensure that you’re positioned in a straight line from head to heels. Bend your right knee, bringing it as close as you can to your right elbow. Put it down and do the same for your other knee. Continue alternating sides until you complete your reps.

Benefits: Tones the waist and upper arms.

Exercise #2: Sphinx To Forearm Plank

Begin in a forearm plank position. Push your hands up on both sides at the same time, down to your forearms. Continue to practice until you're down with the motion.

Benefits: Exercises the core as well as stretches back muscles.

Exercise #3: Standing Rotation Twist

Stand in position with your feet shoulder-width apart. Move your hands straight up to get into a comfortable position. Now, bring your right arms to the right and your left arms to the left. Twist your upper body to the left while your hips stay facing forward. Look over to your left. Twist your upper body again going in the opposite direction while your hips are stationary. Do this continuously until repetitions are complete.

Benefits: Builds strength in the waist.

Exercise #4: Side Plank With Leg Raise

Lie on your right side with your thighs together. Extend your left leg out straight in line with your torso. Your upper body should be propped up by your forearm. Press your shoulders down away from your neck. Do the same for your other leg and continue until your reps are complete.

Benefits: Gives your obliques more defined sides, and as a bonus, covers the leg muscles as well.

Exercise #5: Sit And Reach

Go down into a sitting position with your knees bent. Turn to your side and slightly lie down while reaching up. Alternate this movement on the other side until your reps are complete.

Benefits: Helps in getting the curves on the waist as well as to flatten the stomach.

Exercise #6: Dumbbell Side Bend

Get your dumbbell regardless of the weight for as long as you can handle it. Start with your stance. Bring your hand to your external oblique. Stretch to the left, then come up and contract to the right. Inhale as you stretch down and exhale as you tense to your external oblique on the right. Switch sides when you complete your reps and perform the same process.

Benefits: Targets the internal and external obliques to define the waist.

Exercise #7: Knee To Elbow Pose

Start this exercise by going into a full plank position. Bring your right leg to your left elbow. Slightly twist your hip and hold it for 10 seconds. Engage your core when doing this. Then bring it back. Now, do the same for your left leg to your right elbow.

Benefits: Targets your core muscles.

Exercise #8: Russian Twist

Start with your feet flat on the floor at a ninety-degree angle and then tilt backward. Lift your legs off the floor at about forty-five degrees. Look straight ahead so you won’t feel dizzy, then twist your torso, not your head, to the left, and then to the right. Be sure to keep your neck neutral. Do this for a minute to feel the burn to your abdominal area.

You can either do this with your own body weight or a dumbbell.

Benefits: Not only improves the waistline but your balance and stability as well.

Exercise #9: Plank Hip Dip

Come down to your forearm plank position. Press your toes back to engage your legs and lift from your core muscles. You can keep your hands flat or make a little fist with your palms. Scoop out those lower abs and flip the legs to the left, then to the right. Continue going from side to side for a minute.

Benefits: This is a more intense ab workout to help define the waist.

Exercise #10: Side Crunch

This workout is similar to the regular crunch, but the difference is you’re turning in either direction. So, lie down on your back with your knees bent and your feet flat on the floor. Place your hands behind your head. Then, lift your upper body a little, turn, and hit going to your side. Go back again and do the same for the other side. Inhale when you crunch to engage your core and exhale when you go back down.

Benefits: Tones your abs and obliques.

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