Your waist is made of two layers of oblique muscles. Your obliques are responsible for spinal rotation and lateral flexion. Exercises that target these muscles will help tighten and tone your waist. Although these exercise may help you feel more toned, you should not expect overnight results. Work these exercises into a balanced routine of cardiovascular exercise and diet to get your best waistline.
Side Planks
Start on your side with your body in a straight line. Place your wrist directly under your shoulder and stack your feet. Lift yourself up into a side plank position, balancing on your hand and the sides of your feet. Keep your abs pulled in tight and hips off of the ground. Hold this position for 30 seconds, then switch sides. Repeat twice on each side.
Reverse Twist
Starting by sitting on an exercise ball, then walk yourself out so that your neck and shoulders are supported by the ball. Keep your abs and glutes tight and your hips parallel to the ground. Raise your arms straight up above your chest. Exhale as you twist your torso to the right, while keeping your feet planted on the floor. Inhale as you return to the middle, then exhale and repeat on the other side. Do three sets of 12 reps.
Figure-Eights
Stand, holding a medicine ball, or similar weighted object, straight out in front of your chest. In one smooth motion, lower the ball, using your core muscles, not your shoulders, down and to the right. Circle the ball up and across your body, then down again, making a sideways figure-eight. Be sure to breathe deeply throughout the exercise. Do three sets of 10 reps.
Rollovers
Lie on the floor with your back pressed flat against your mat and your legs in tabletop position, with 90-degree bends in your hips and knees. Inhale as you roll your lower body to the right side and exhale as you return to the middle. Repeat on the other side. Do three sets of 10 reps on each side. You can increase the difficulty of this exercise by squeezing a medicine or stability ball between your knees.
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