All winter long, you hid your muffin top in bulky sweaters, but it’s a lot harder to hide the bulge in a bikini! So this summer, you’re on a mission — you’re looking for exercises for a slim waist, and you’ll do them all til you have the hourglass shape you want! But where to find a complete list of all the exercises you’ll need to go from flab to fab? My dear, I can help. I’ve listened closely to my personal trainer and slimmed my waist by inches… here are the top 10 exercises for a slim waist. Some are easy, some are sweaty, but they’ll all give you to little waist you want!
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1. Get on the Ball
Almost any exercise you think of can be amped up to work your waist by adding a balance or BOSU ball. The trick? These balls keep you slightly off balance, which works your core, which, in turn, slims your waist!
2. Twist and Touch!
Remember these from gym class when you were a kid? Stand with your legs shoulder-width apart, and stand up straight and tall. Then bend at the waist, twisting to touch your right fingers to your left toes… then stand up again, and bend to touch your left fingers to your right toes! This simple motion is one of the best exercises for a slim waist… who knew?
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3. Crunch It
You knew it was coming, the dreaded instruction to do crunches. Well, here it is, and really, it’s not that bad. There are so many crunches you can do to mix it up! I like oblique crunches (twist as you’re coming up to touch your left elbow to your right knee, then your right elbow to your left knee). Why couldn’t I have mercy and leave crunches off my list? Because they truly are another of the best exercises for a slim waist.
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Crunches target the core, sculpting that sought-after hourglass figure. Mix in some bicycle crunches for heightened engagement—pedal through the air, elbow to opposite knee, to ignite those side muscles. Adding a Pilates ball can up the ante, challenging your stability and deepening the workout. Remember though, form is key! Keep movements controlled; never yank your neck. Listen to your body. If the burn says you've done enough, take a breather. Complement traditional crunches with planks or pilates for a well-rounded routine to truly define your shape. Just a few minutes a day could lead to visible results, so keep pushing!
4. Reverse Crunch It
There are two types of reverse crunches. One is a reverse fly, using a piece of gym equipment, and they’re a breeze, and help tone your waist beautifully if you twist while you do them. The other you can do at home. Prepare to do a typical crunch, with your arms folded loosely across your chest and your feet either flat on the ground, or propped up on a coffee table. Do a crunch, all the way up, then slowly lower yourself to a mid-sitting position. Rather than going all the way back down, hold the mid-position for a second, then sit back up again. Repeat for 2 sets of 12. Yowza!
5. Leg Raises
You can do leg raises, another exercise to slim your waist, one of two ways (or both!). For the first, lie flat on the floor with your legs together and your hands flat at your sides. Raise your feet about 10 inches off the floor, knees straight, and hold them there as long as you can. Aim for a minute, but be happy with 30 seconds to start! The other way to do leg raises is to sit sideways on a bench with your hands behind you, grasping the bench for support. Sitting straight up, raise your legs together, bent at the knee til your thighs touch your chest. Lower them back down, but don’t let your feet touch the floor before you bring them back up again. Do 2 sets of 12 to 15.
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Both variations of leg raises target the lower abdominal muscles, which are crucial in defining the waistline. When performing the floor leg raises, it’s important to press your lower back firmly into the ground to avoid any strain and maintain proper form. Keep your movements controlled, lifting and lowering your legs using your core strength rather than momentum. For an added challenge, try flutter kicks or scissors while your legs are elevated—alternate crossing your legs over each other in a small, rapid motion. Remember to breathe evenly throughout the exercise and to increase duration and reps as you get stronger.
6. Plank
No, I’m not talking about the ridiculous photo fad all the teens are doing… I mean the serious exercise to slim your waist! Lie on the floor face down, with your body straight. Balance on your elbows (keep them together) and your toes (legs together, too). Holding your body as straight as possible (don’t poke your butt in the air!), keep the plank position for as long as you can, aiming for at least a minute.
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Engaging in a plank not only works wonders for your waistline, but it also strengthens your core, which includes the muscles of your abdomen, back, and pelvis. A strong core is essential for improving balance and stability, which can enhance your posture and help prevent lower back pain. To really feel the burn, alternate between a standard plank and side planks. When doing side planks, stack your feet and lift your body off the ground, balancing on one arm, and hold the position. Always remember to switch sides to ensure an even workout.
7. Row
Who knew rowing was an exercise to slim your waist? Well, if done properly, it is! By properly, I mean, don’t lean back when you’re completing the rowing motion. Keep your back straight and rather than leaning back, pull the bar or rope to your middle. You’ll feel the burn in your core… brilliant!
8. Yoga
Yoga is a marvelous way to de-stress and gain flexibility and balance, but did you know that off-balance feeling when you first start yoga is actually an exercise for a slim waist? Again, keeping off balance will help strengthen and tone your core, giving you a slimmer waist. This hidden benefit will continue long after you FEEL off-balance, because your core is stronger.
9. Run or Jog (or Walk!)
Any time you’re burning calories, you have the potential to slim your waist, and a good example would be running. Don’t feel like you can ready yet? Then warm up to it by jogging, or by just walking fast. Make sure you have the right trainers, and keep track of your progress. Who knows? By the end of the year, you might run a marathon!
10. Bike
Biking is another great exercise for a slim waist, whether you’re using a stationary or traditional bike, or you’re just doing bicycles in the air, on your back, at home. The trick to doing the bicycles at home and getting a slim waist is to use a twist motion, bringing your left below (behind your head) up to your right knee during the cycle motion, and then bringing your right elbow to your left knee.
Load up your iPod with your favorite exercise songs, and let’s go! Now that you’ve seen this list of exercises to slim your waist, why wait another minute… so many of these you can do at home, right now! Which of them will you try first, and which sound too hard to try right away? Let me know down below…
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Comments
Cynthia: Great (:
Shay: never thought about doing the biking without the bike sounds good
Gabriella: Do you know any good places on the internet that you can find good yoga videos? and are their different ones for teens ?*except for youtube.
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