While losing weight around the waistline requires aerobic exercise and dietary modification, Pilates exercises can tone, strengthen and define the waistline's supporting muscle groups. Toning the waist requires two types of movements. Upper torso rotary movements engage the internal obliques, which make an "X" across your abdominal area, and lateral side bending works the external obliques, which support the waistline. Numerous Pilates exercises involve these movement patterns.
Pilates Side Plank
The side plank engages the external obliques, tones the waistline and enhances lateral stability. Lie on your right side with your legs extended. Prop yourself up on your right elbow, and place your left leg on top of your right, and create a straight line from head to foot. Inhale to prepare. Exhale and lift your hips from the floor. Perform eight repetitions on each side.
Pilates Side Bend
The Pilates side bend works the external obliques, as well as the arms and shoulders. Sit in an upright position, with your left knee bent with the heel facing the center of your body. Bend your right knee and place your right foot on the floor, directly in front of your left ankle. Begin with your left hand on the floor, in line with your left hip. Rest your right forearm on top of your right knee. Inhale to prepare. Exhale and lift your hips from the floor, extending both legs, reaching your right arm over head and forming an arc with your body. Inhale and return with control. Perform five repetitions on each side.
Pilates Spine Twist
The Pilates spine twist is a rotational exercise, which works the internal obliques. Sit in an upright position with your legs extended in front of you. Inhale to prepare. Exhale and rotate your upper torso to the right. Inhale, return to center, and repeat on the other side. Keep your spine in an upright position. Perform 16 repetitions, or eight to each side. If tight hip flexors prevent you from sitting upright on your sitting bones, perform this exercise while seated on a stability ball.
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