Slim and Trim: 10 Waist Training Exercises for a Sculpted Figure

6 min


Looking to achieve your dream body? Make positive changes to your diet and exercise routine to transform your physique. Add waist training exercises for a slimmer silhouette. Discover the secrets of body sculpting and fat burning. Take control of your health and fitness journey. Let’s dive in!

Side Crunches

Say goodbye to love handles with the effective side crunches. This exercise targets your waist, hips, and legs, giving you a comprehensive workout.

How to Perform It:

Picture yourself lying on a comfortable bed, enjoying your favorite TV show. That’s the starting position. Now, turn onto your right side while keeping your legs together. Place your arms behind your head for added comfort.

Form a “V” shape with your upper body and legs. Lift your legs up while simultaneously raising your chest to meet them. Take a deep breath and hold the position for 3-5 seconds. Slowly lower your body back to the starting position. Switch sides and repeat the exercise on your left side. Aim for 8-10 repetitions per side for optimal results.


Triangle Crunches

Enhance your waist training routine with these effective fat-burning triangle crunches. By targeting your abdominals, sides, and hips, you’ll strengthen and tone key areas while also enjoying the aerobic benefits of mindful breathing.

How to Perform It:

Maintaining excellent balance is crucial for this exercise. Start by placing your left knee on the floor while lifting your right knee. Position your left hand behind your head, and place your right hand on the floor for stability.

Lift your right leg and perform a modified leg lift. Hold the pose for 1-2 seconds when your leg reaches the top of the lift, then lower it back down. Aim for 20-30 repetitions per side. Feel the burn in your abs and hips as you engage in this invigorating exercise.


Arm Planks

Discover the power of arm planks for effective waist training. Despite their simplicity, these planks engage multiple major muscle groups, making them an ideal choice. Not only will they help shape your waist, but they can also improve your posture if it needs correction.

How to Perform It:

Assume the push-up position and bend your forearms, facing forward. Ensure that your shoulders align with your elbows and keep your arms shoulder-width apart. Find a focal point on the floor and maintain proper alignment of your neck and spine.

Hold this position while you breathe in and out for 10-15 seconds. Gradually lower your body and take a moment to relax with a few deep breaths. Embrace the effectiveness of arm planks in your waist training journey.


Starfish Crunch

The delightful name of this exercise is inspired by the starfish, a fascinating marine creature. Please note that it may be challenging for individuals with arthritis or other conditions, so adapt the intensity to your comfort level.

How to Perform It:

Lie flat on your back on the floor to begin. Extend your arms and legs outwards, resembling a spread-eagle position. Avoid overstretching to prevent discomfort. Now, bend your legs and bring your arms towards your knees.

Ensure that your knees and elbows meet, rolling your core section forward to engage the muscles. Hold this position for 1-2 seconds before returning to the starting position. Aim to complete 20 repetitions of this invigorating exercise. Embrace the starfish crunch and witness its impact on your waist training journey.



When it comes to shedding pounds, targeting stubborn areas like the waist can be a challenge. Incorporating criss-crosses into your workout routine can help you achieve a trimmer midsection by igniting fat-burning.

How to Perform It:

Lie on your right side on the floor with your feet stacked on top of each other. Place your right hand by your side and let your left arm support your head. Keep your right elbow pointing towards the ceiling.

Gradually lift your feet off the ground while simultaneously raising your upper body. Maintain a distance between your shoulders and feet, ensuring they never touch the floor. Hold this position for 1-2 seconds. Complete ten repetitions on one side before switching to the other.

For those seeking a beginner’s variation of this move, consider the following modification:


Windshield Wipers

If you frequently experience hip and lower back discomfort, the windshield wiper exercise is worth incorporating into your routine. This movement not only helps strengthen troublesome areas but also sculpts the muscles in your lower body.

How to Perform It:

Lie flat on the floor with your arms extended straight at your sides. Gradually lift your legs and bend your knees until they form a 90-degree angle. Hold this position for 1-2 seconds, then rotate your legs to one side without allowing them to touch the floor.

Hold again for another 1-2 seconds before returning to the starting position. Repeat these steps 15 times on each side, aiming for a total of 20-30 repetitions.


Donkey Kicks

If you’re struggling with stubborn belly fat, it’s time to kickstart your waist training routine with a donkey kick. This simple exercise is perfect for toning your backside, hips, and thighs.

How to Perform It:

Assume the doggy position with your knees and hands resting on the floor. Ensure that your hands are aligned with your shoulders. Engage your core muscles as you breathe. Lift one leg and extend it upward, aiming to feel the burn in your glute muscles.

Keep your hips and pelvis pointed down throughout the exercise. Maintain a straight head position with your face looking downward to prevent neck strain. Complete ten repetitions for each leg to reap the benefits of this move.


Heel Touches

Sometimes, simplicity yields significant results, and that’s exactly the case with heel touches. This exercise targets your core, side muscles, and abdomen, helping to strengthen and tone those areas.

How to Perform It:

Start by lying flat on the floor with your knees bent and legs shoulder-width apart. Position your arms out to the sides with your palms facing inward. Take a deep breath for 1-2 seconds, engaging your upper body.

While exhaling, contract your abdominal muscles and reach your right hand towards your right heel. Hold this position for 1-2 seconds, then return to the starting position. Aim to complete ten repetitions on each side, totaling 20 reps in total.


Butterfly Kicks

Ever wondered how butterflies maintain their slender figures? Discover the secret with this unique waist training exercise.

How to Perform It:

Begin by lying flat on the floor. Clasp your hands behind your head with your elbows bent and pointing outwards. Lift your shoulders off the mat, engaging your core muscles. Raise your legs until they reach approximately the same height as your shoulders.

Now, it’s time for the butterfly action. Flutter your feet back and forth without allowing them to touch. Maintain this position for 10-20 seconds, feeling the burn in your abdominal muscles. Finally, return to the starting position and repeat the exercise.


Leg Raises

Forget the leg lifts of your high school gym days. These leg raises take your workout to the next level, engaging your hips and glute muscles while providing a fat-burning stretch.

How to Perform It:

Use your arms for support as you elevate your body until your legs and feet are directly above your head. Achieving the correct form, your upper torso and shoulders will balance your body. Hold this position for 2-3 deep breaths, feeling the targeted muscles working.


Wrapping Up: Incorporating Waist Training into Your Fitness Regimen

Each of these exercises varies in difficulty, so it’s important to consider your individual circumstances. If you have any underlying medical conditions, such as arthritis, it’s advisable to consult your healthcare professional to determine which routines are suitable for you. By focusing on the obliques, the key muscles responsible for a toned midsection, you can achieve the desired waist training results.

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