The waist can be tricky to target for weight loss, which is one of the reasons many people gain more weight in that area than preferred. Most physical activity or exercises don't place much stress on the waist area. The key to effectively engaging the waist and muscles is to perform specific waist exercises that isolate that area. This will help you burn calories and lose weight around the waist.
Seated Torso Rotation
Sit up straight in a chair, elongating your back and planting your feet firmly on the floor. Hold a weighted object, such as a dumbbell or medicine ball, with your arms fully extended out in front of you at chest level. Begin to twist to one side while slowly exhaling. Keep your back upright throughout and your head and neck in line with your upper body as it twists. Twist as far as you can, up to 45 degrees, and squeeze your oblique muscle as you reach the top of this movement. Slowly return to the starting position as you inhale. Now, twist to the other side. Completing one twist to both the right and left side counts as one repetition. Perform three to four sets of 10 to 12 repetitions.
Lying Side Bend
Lie on an exercise mat on your side, bending our knees at about 45 degrees. Extend your lower arm in front of you on the floor and use it for support and balance. Place your other arm behind your head. Begin the exercise by crunching toward your hip. Imagine your elbow being pulled in to the hip by a wire. Exhale as you crunch, holding for one count at the top of the movement and squeezing the oblique muscle. Release and return to the starting position as you inhale. Don't use the hand behind your head to pull yourself toward the hip. Engage the oblique muscle to do all the work. Concentrate on performing small precise crunches rather then straining and uncoordinated crunches. Perform two to three sets of 15 to 20 crunches on each side.
Barbell Side Bend
Hold a barbell across the back of your shoulders and stand straight with feet shoulder-width apart. Keep your head up and chest out. Inhale and bend to one side at the waist as far as possible without sacrificing form. Hold for one count and squeeze your oblique muscle for maximum contraction. Release and slowly return to the starting position as you exhale, remembering to keep your back straight. Repeat the same movement to the other side of the body. This constitutes one repetition. Perform two to three sets of 12 to 15 repetitions.
Cross-Body Crunch
Lie flat with your back on an exercise mat and your knees bent at 60 degrees. Your feet should be flat on the floor and your hands behind your head, supporting the head only slightly. Don't tuck your chin into your chest. Begin the exercise by curling your upper body, bringing the left elbow across to the right and pulling your left knee in toward the elbow. Try to touch the elbow to your knee if you can. Exhale during this portion of the movement. Ensure that your entire shoulder comes off the floor rather then simply pulling your elbow up. Squeeze your obliques and abdominals at the top of the movement. Return to the starting position and inhale. Repeat the movement with your left elbow and right knee. This constitutes one repetition. Perform two to three sets of 10 to 12 repetitions.
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