The secret to a slim waist lies in a combination of exercises that work your abs, obliques, and the transverse abdominals. These 10 waist slimming moves are perfect for toning and defining your waist and abs, and banish those love handles for good!
1. High knees: 60 seconds. Bring your knees up to waist level and then slowly land on the balls of your feet.
2. Side crunch leg raise: 45 seconds. Lie on your back, raise your left leg and your upper back off the floor, reach your arms to the left side and crunch. Switch sides and repeat.
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3. Alternate heel touchers: 45 seconds. While on your back, bend your knees and keep your arms extended and by your sides. Crunch forward and to the left, touching your left heel with your left hand and hold. Return slowly to the starting position and repeat the movement on the right side.
4. Wood chop: 30 seconds + 30 seconds. Stand up and hold a dumbbell with both hands. Rotate your torso to the right and raise the dumbbell until it’s over your right shoulder. Squat as you rotate your torso to the left, and bring the dumbbell diagonally across the body until it’s close to your left hip. Repeat for 30 seconds and then switch sides.
5. Plank jacks: 45 seconds. Start in a push-up position with your feet together. Hop your feet as far as you can and land softly on your toes. Hop again and bring your feet together.
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6. Star toe touch sit ups: 45 seconds. Lie on your back, raise your right leg and your torso simultaneously and reach your left hand toward your right foot. Return to the mat, and repeat on the opposite side.
7. Bird dogs: 60 seconds. Start on your hands and knees with the hands under the shoulders and the knees under the hips. Extend one leg and the opposite arm at the same time and pause. Switch sides and repeat.
8. Reverse crunches: 60 seconds. Lie on your back, lift your knees until your thighs and calves form a 90-degree angle and your calves are parallel to the floor. Lift your hips and bring your knees toward the chest.
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9. Toe touch: 60 seconds. While on your back, hold a dumbbell with both hands and lift your legs until they’re perpendicular to the floor. Extend your arms, lift your shoulders off the floor and try touching your feet with the dumbbell.
10. Side plank hip lifts: 30 seconds + 30 seconds. Start in a side plank position, with your shoulder over your elbow and your body in a straight line. Bring your hip down, without letting it touch the floor, and then bring it back up to the initial position. Repeat for 30 seconds and then switch sides.
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1. Knee hugs: 45 seconds. Sit down with your knees bent, your hands hugging your knees, and lift your feet off the floor. Open your arms, extend your legs to a 45-degree angle and lean back. Lift your torso, bend your knees and return to the starting position.
2. Inverted v plank: 60 seconds. Start in a low plank position, press down through your shoulders and arms, and lift the hips toward the ceiling. Slowly return to the starting position and repeat for 60 seconds.
3. Standing side bend: 45 seconds. Stand up, holding a dumbbell with both hands, and raise your arms up and above your head. Bend your torso to the right, as far as it feels comfortable, pause, and then bend it to the left.
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4. Sprinter crunch: 60 seconds. Lie on your back with your legs fully extended and your arms bent and by your sides. Lift your torso off the floor, bend your right leg, and bring your right knee close to your left elbow. Switch sides and repeat.
5. Plank jacks: 45 seconds. Start in a push-up position with your feet together. Hop your feet as far as you can and land softly on your toes. Hop again and bring your feet together.
6. Pilates swimming: 45 seconds. Lie on your belly with your arms and legs fully extended. Raise both arms and legs off the mat, lift your head and chest, and flutter your arms and legs for 45 seconds.
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8. Dead bug: 60 seconds. Lie on your back, extend your arms and legs toward the ceiling. Lower your right leg and extend your left arm behind your head. Switch sides and repeat.
9. Waist slimmer squat: 30 seconds + 30 seconds. Stand straight, holding a dumbbell with both hands, rotate your torso to the right, straighten your arms and raise the dumbbell until it’s parallel to the floor. Squat, as you rotate your torso to the left, and bring the dumbbell diagonally across the body until it’s close to your left hip. Repeat for 30 seconds and then switch sides.
10. Side plank: 30 seconds + 30 seconds. Lie on your side with your body fully extended. Lift your body off the mat and balance your weight between the forearm and the side of the foot. Keep your body in a straight line and hold for 30 seconds. Change sides and repeat.
Easy Exercises To Lose Belly Fat And Define Your Waist At Home
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Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …For those who hate spending hours in the gym working on their abs, we’ve got some good news: getting a strong core really doesn't have to take up a huge chunk of your day. We know it can often feel like there’s an endless number of ab exercises out there and sometimes it’s hard to know where to start. So we’ve put together a list of 15 effective moves that you can quickly knock out at home that will have your core feeling as strong as steel.
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In fact, when you pair the right moves with clean eating (it's true what they say: abs are made in the kitchen), you can get the job done in as little as 10 minutes a day. Whether you want to tack these moves onto the end of a cardio workout, or do them solo, they’re sure to have you feeling super powerful in no time. And if you’re more of a morning person, just grab a mat and do these workouts as soon as you wake up so you can get on with the rest of your day feeling stronger than ever.
1. Start on your hands and knees. Lower down so your elbows are on the floor, placing them directly underneath your shoulders. Extend your legs out, coming up on your toes and lifting your body into a straight line.
2. Squeeze your abs, glutes, and legs to stay in a straight line. (Be sure not to let your hips lift up or sag down.) Hold for 60 seconds.
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Make it harder: Add in an isometric crunch by placing your hands behind your head and lifting your shoulder off the ground while you continue the reverse crunch.
1. Place your hands 18 to 24 inches apart on a stability ball, then bring legs back so you're in a push-up position. (Your body should be in a straight line from head to toe.)
2. Keeping core tight, bring right knee to chest, then return to start. Repeat with your left knee. Continue alternating until you've done 10-12 reps on each leg, or complete as many as you can for 60 seconds.
Small Waist Workout
1. Start lying down, hands by your sides, with your lower back pressed flat on the floor. Keeping your core tight, lift legs slightly off the floor.
2. Pointing your toes, bring one foot up, then the other, and repeat so they're fluttering without feet ever touching the floor. Continue for 30 seconds.
Make it easier: Place hands slightly behind your butt, making sure to still keep your lower back flat on the floor. (There should never be any space between your back and the floor, as that can lead to injury.)
Best Ab Exercises With Weights That'll Work Your Core
1. Stand with your legs shoulder-width apart. Keeping your left hand on your hip, reach your right arm overhead to a slight diagonal from your head.
2. With abs tight, lift your left knee to right elbow as you perform a standing crunch, then return to the
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