Putting curves on your waist can go a long way in boosting your self confidence. Your game plan for defining your waistline should entail the execution of exercises that burn calories and tone your muscles. Endless crunches will not suffice. You will need to engage the rectus abdominis, obliques and erector spinae. The obliques are on your sides and the erector spinae are in your lower back.
Cardio Training
If you have any fat in your waist area, you will not see your muscles and you certainly will not be able to create sexy curves. Choose a form of cardio that you enjoy and perform it for at least 30 minutes in an interval fashion. Running, biking, elliptical training, stair climbing, rowing and jumping rope are examples. Interval training is performed by bouncing back and forth from high to low intensity. This causes a high caloric expenditure and you also have to forcefully contract your abs to generate force.
Stability Ball Jackknife
The stability ball jackknife works the upper and lower abs at the same time. These are performed from a face-down position. To begin, place your hands shoulder-width apart on the floor and carefully place your lower shins together on top of the ball. Your arms and back should be straight at this point. Steadily roll the ball toward your head as you tuck your knees into your chest. Squeeze your abs forcefully for a second, roll the ball back out and repeat.
Cross Twist
The cross twist works the obliques, rectus abdominis and lower back simultaneously. To begin, sit on a weight bench with your knees bent, legs out in front of you and feet resting on the bench. After leaning backwards, twist your torso to your right side. As you do this punch your left hand down toward your right side over your thigh. Hold for a second, then twist to your left side and repeat. Continue to alternate back and forth in a steady and controlled motion. When you do this exercise, make sure to not round your back.
Vertical Toe Touches
Vertical toe touches work the upper and lower rectus abdominis and are performed from a face-up position on the floor. Begin by lying on your back with your knees bent, feet flat on the floor and arms resting at your sides. Steadily straighten your legs and raise them in the air as you move your torso forward and reach for your toes. Hold this position for a second, slowly lower yourself back down and repeat.
Back Extensions with Twists
Back extensions with twists work the lower back and sides at the same time. To begin, lie across a stability ball on your stomach, and place your hands on the sides of your head. Raise your torso up in a steady motion and twist to your right side. After holding for a second, slowly lower yourself down over the ball and repeat on your other side. Continue to alternate back and forth with each repetition.
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