A small waist is the key factor that girls and women strive for and that men find so attractive in a feminine body.
Losing weight around the waist is not only about toning the muscles in this area, but also about losing fat. And doing ab exercises alone is not enough to lose fat around the waist. By adopting a healthy lifestyle, such as a healthy diet and regular exercise, as well as reducing stress and getting a good night’s sleep, you can prevent weight gain and fat deposits around the waist.
Here are 5 exercises that you can add to your workout routine that will help you do just that:
1. Leg Lifts
Lie on your back with your arms extended along your sides, palms down. Keep your legs straight and lift them slowly toward the ceiling, engaging your lower abs. Avoid arching your lower back or letting your pelvis shift. Lower your legs back down with control, stopping just before they touch the floor. For added side engagement, lift one leg at a time in an alternating motion.
Sets: 2 × 25 reps (or 25 per leg for alternates)
2. Ab Bikes (Bicycle Crunches)
Lie on your back, hands gently behind your head, elbows wide. Lift your shoulders slightly off the floor and bring your knees toward your chest. Alternate bringing your right elbow toward your left knee while extending your right leg straight, then switch sides. Focus on rotating through your core, not pulling with your neck.
Sets: 2 × 25 reps (full set of alternations)
3. Crunches
Lie on your back with knees bent and feet flat on the floor. Place your hands behind your head and gently lift your shoulders off the floor, using your abs—not your arms or neck—to power the movement. Keep your chin slightly lifted to avoid straining your neck, and focus on squeezing your upper abs at the top. Lower back down with control. For oblique activation, perform diagonal crunches: bring your left elbow toward your right knee for 25 reps, then switch sides, bringing your right elbow to your left knee for another 25. Keep your feet and hips stable throughout.
Sets: 2 × 25 reps (for straight crunches), then 2 × 25 reps (12–13 per side for obliques)
4. Sit-Ups
Lie on your back with knees bent and feet flat on the floor. Have a partner hold your feet, or tuck them securely under a sturdy piece of furniture like a couch or bench. Place your hands behind your head or across your chest, and use your core muscles to lift your entire upper body all the way up to a sitting position. Lower back down slowly, allowing your spine to gently re-roll to the floor one vertebra at a time. Move with control—no jerking or momentum.
Sets: 2 × 25 reps
5. Elbow Plank
Get into a plank position on your forearms and toes, with elbows directly under your shoulders and your body forming a straight line from head to heels. Engage your core, squeeze your glutes, and keep your neck neutral. Avoid letting your hips sag or hiking them too high. The goal is to hold the position as long as possible while maintaining perfect form.
Hold: Start with 20–30 seconds and gradually work up to 60 seconds or more over time.
Share this effective small waist workout with all your friends!