If you want a slimmer waistline, this article will show you waist slimming exercises you can do at home without any equipment.
To have a slimmer waistline, you must lose any unwanted fat in your midsection. Reducing calorie intake is the most effective way to do this. Use the tips in this article to reduce portion sizes without hunger.
Next, do exercises that target your midsection, especially your oblique muscles. Toning these muscles will tighten your waistline and make it slimmer.
However, this doesn’t mean you should only do ab and oblique workouts. You should actually focus more on full body workouts because they burn a ton of calories in just a few minutes. That’s why you see people transforming their bodies while exercising for only 15 minutes a day using this simple sequence.
Do these waist slimming exercises twice a week and do full body exercises on the other days.
Waist Slimming Exercises without Equipment
1. Sitting Twists
Sitting twists are an excellent waist slimming exercise because they target your ab and oblique muscles.
They look similar to Russian twists only that you keep your feet on the floor throughout. However, you can challenge your core muscles more by lifting your feet off the floor.
Holding a dumbbell with both hands is also an excellent way of making the exercise more rewarding.
When doing sitting twists, tilt your shoulders back and forth as you move your hands from side to side. However, face forward throughout. Don’t move your head from side to side.
2. Sumo Side Crunches
This exercise will give you a full body workout. It tones the quads, hamstrings, glutes, and obliques.
Remember to squeeze your oblique muscles as you bend your torso sideways. Also, squat until your thighs are parallel to the floor to fully engage your leg muscles.
Avoid performing sumo side crunches too fast as that prevents you from fully engaging the oblique muscles.
3. Oblique V Ups
If you’ve ever attempted V ups you know they leave the abdominal muscles burning.
Instead of doing regular V ups, lie sideways and perform oblique V ups. You’ll end up activating your ab and oblique muscles.
Maintain a wide range of motion by raising your feet and torso as high as possible and then slowly lower them to the floor.
4. Bicycle Crunches
I can’t think of a better waist slimming exercise than bicycle crunches. They’re very simple yet they greatly activate your ab and oblique muscles.
Perform this exercise at a moderate pace and make sure your elbow touches the opposite knee on each rep. Also, extend the leg until it is straight.
If this exercise is too challenging for you, rest your feet on the floor on each rep.
5. Oblique Crunches
This is one of the best waist slimming exercises when done correctly. It fully engages your oblique muscles even though it has a narrow range of motion.
Note that performing it poorly can lead to neck pain. Therefore, avoid the common mistake of tucking your neck to the chest as you crunch.
Make sure you lift the bottom shoulder off the floor every time you crunch.
6. Heel Touches
If you’ve never done heel touches, you’re missing out. This simple movement targets your ab and oblique muscles.
Unfortunately, most people don’t do this waist slimming exercise correctly. First, lift your head and upper back off the floor. Keep your feet a few inches away from your butt. Then bend your torso sideways and reach for your heels.
Pause at the center for a second before reaching for the other heel.
7. Spiderman Plank
Adding waist slimming exercises like spiderman plank to your routine will activate your transverse abdominis. These muscles are barely activated by most ab exercises.
You’ll also build your oblique muscles at the same time.
When doing this exercise make sure your shoulders, hips, and knees are in a straight line. Bring your knee as close to your triceps as possible and make sure you lift it sideways.
Avoid the common mistake of raising your hips up high or sinking them.
8. Side Crunch Leg Raises
If you’re a beginner, you may not be able to do waist slimming exercises such as oblique V ups because they’re too challenging. In that case, maximize on exercises like this one.
It’s excellent for toning your oblique muscles and it doesn’t require a lot of core strength.
Remember to maintain a wide range of motion by crunching until your elbow touches the thigh.
9. Side Plank Hip Lifts
Side plank hip lifts are an extraordinary exercise. They massively sculpt your obliques and strengthen the core.
Raise your hips as high as possible while doing this exercise. Also, keep your neck in its neutral position, avoid lowering your head.
Lastly, keep your elbow directly below the shoulder to avoid straining your shoulder joint.
10. Standing Cross Crunches
This is one of the few waist slimming exercises you can do while standing. In fact, this is a standing variation of bicycle crunches.
It targets your ab and oblique muscles. It’s also excellent for improving balance since you’re supporting your body on one leg on each rep.
Make sure your elbow touches the knee on each rep.
11. Windshield Wipers
Frankly, I’m not a big fan of this exercise because it doesn’t feel comfortable. But you should consider adding it to your routine if you want a slimmer waistline.
To get the most out of this exercise you must control your motion. Don’t just let your feet fall from side to side. Raise and lower them slowly.
12. Standing Side Crunch
This waist slimming exercise builds your oblique muscles and improves balance. Remember to squeeze your oblique muscles every time you crunch.
If you lack balance, hold on to a wall for support. And if you want to make the exercise more rewarding, hold a dumbbell with the active hand.
The Bottom Line
As I said in the beginning, waist slimming exercises won’t do much for you if you don’t reduce your calorie intake. Therefore, cut back on unhealthy snacking and sugary beverages.
You must also combine these exercises with full body workouts. But this doesn’t necessarily mean you must exercise for hours.
You can do a rewarding full body workout in 15 minutes using these fat-blasting moves.