To really define and sculpt your waist, you'll need to choose exercises that involve lateral movement or twisting from side to side. Core exercise, a type of strength training that challenges the abdominals and oblique muscles, is a solid starting point. However, as MayoClinic.com advuses, core work won't spot reduce belly fat on its own, so you'll also need to regularly do cardio exercise to slim down.
Bicycle Crunches
Bicycle crunches are a favorite crunch variation because you can feel them working; it's tough to complete a set of crunches without noticing the burn in your sides and abdominals. However, to get great results from bicycle crunches, it's important to perform them with proper technique. Keep your eyes on the ceiling while you do the move to avoid straining your neck. Also, don't rush through the motion: keep it slow and controlled. For an extra challenge, extend each leg low to the ground instead of up high when you press it out.
Russian Twists
Doing Russian twists will work your upper and lower abdominals as well as your obliques, helping to streamline the entire waist and midsection. Sit on a mat or towel with your knees bent and heels on the ground. Bend your elbows at your side and keep your back straight and hands in front of your chest. Originating the movement from your core, twist to your right as far as you can go, pause briefly, return to start and then twist to your left. The American Council on Exercise recommends holding a weighted medicine ball while performing the exercise to make it more effective.
Side Plank
You have to go beyond basic abdominal exercises to really make a difference in the strength and appearance of your midsection muscles. The side plank is a challenging addition to any core exercise routine. CNN.com points out that the plank works several of the body's 29 total core muscles, meaning that it can garner quicker results than a basic crunch or sit-up. To do the move, lie on your right side with your elbow bent directly under your shoulder and your forearm extended in front of you. Push up on your forearm and the side of your right foot to elevate your body, holding it in a straight line from your shoulder to your heel. Hold the move for as long as you can before repeating on your left side. MayoClinic.com suggests making this move more challenging by balancing on your hand rather than your forearm.
Wood Chop
The wood chop is a strength training movement that works your arms as well as your obliques, abdominals and stabilizing muscles. It has a greater range of motion than many other core exercises, so it also has the potential to raise your heart rate and encourage greater calorie burn, which is necessary to lose extra fat. To do the wood chop, hold a medicine ball or dumbbell in both hands. While keeping your abs tight and your back straight, pivot slightly on your right foot as you reach the weight down toward your left foot. After you lower yourself, return to center and then press the weight above your head and over your right foot. Repeat on the other side.
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