A slim waist is a physical goal for many gym goers. It is not possible to target weight loss in specific areas, but you can learn the right exercises to tighten and tone your abdomen. We spoke with a trainer to learn the five best basic moves to sculpt a slim waist in just 30 days.
The best part? This overview does not involve classic crises! “Traditional abs focus on the rectus abdominis (the six-pack muscle) and not the deeper muscle layers that make the body look more toned, like the transverse abdominis,” explains Ronny Garcia, CPT, Flashing Fitness. “Non-crunch exercises often require your core to stabilize the body throughout the movement, forcing your abs to engage for long periods of time, not just during the crunch movement.”
Some core-based exercises, such as bird dogs or mountain climbers, actually work more muscle groups than just your core. They are excellent for toning muscles in general.
Now let’s move on to the five basic exercises to sculpt a slim waist in 30 days.
The exercises
Russian twists and turns

“This exercise targets the obliques, helping to create definition on the sides of your waist,” Garcia tells us. “Rotating the torso engages both the internal and external obliques, which is necessary to achieve a slimmer waist.”
- Sit on the floor with your knees bent and your feet flat.
- Lean back a little, keeping your back straight.
- Choose a kettlebell, medicine ball, or dumbbell and hold it with both hands in front of you.
- Rotate your torso from side to side, bringing the weight back to your hip.
- Perform 3 sets of 20 twists (10 on each side).
Pump board


“This exercise works the entire core, including the transverse abdominals, which is the deepest muscle layer and crucial for a slim waist,” Garcia says.
- Start in a forearm plank with your elbows under your shoulders and your body straight.
- Raise one hand at a time to take a high plank.
- Lower yourself into a forearm plank, one arm at a time.
- Perform 3 sets of 10 to 12 repetitions.
Bike crunches


“This exercise works your entire core, especially the obliques (because of the twisting motion),” Garcia tells us.
- Lie on your back with your knees bent and your hands behind your head.
- Stand up as you bring your right elbow to meet your left knee and straighten your right leg.
- Switch sides and continue to alternate in a “pedaling” motion.
- Perform 3 sets of 20 to 30 repetitions (10 to 15 on each side.)
Side plank with leg lift


“Side planks activate the obliques, and adding a leg lift challenges the hips and glutes,” says Garcia. “This combination strengthens the muscles on the waist side and helps create a toned look.”
- Start in a side plank with your forearm on the floor and your elbow under your shoulder. Your body should be in a straight line.
- Raise your top leg toward the ceiling.
- Hold the position briefly, then lower your leg.
- Perform 3 sets of 12 to 15 repetitions on each side.
Mountaineers


“This is a full-body exercise that increases heart rate and burns fat, helping to achieve a slimmer waistline,” says Garcia.
- Start in a high plank with your hands under your shoulders and your body straight.
- Drive your left knee toward your chest, then quickly switch legs as if you were running in place.
- Continue to alternate quickly.
- Perform 3 sets of 30 to 45 seconds.
Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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