Waist exercises for women
Tone your sides with these waist sculpting moves
V-SITS
REPS: 12
BENEFITS: These help elongate your torso and flatten your tummy. Control your muscles throughout for best results.
Lie on your back on the floor with arms and legs stretched out so your body’s in a line. In one movement, lift your torso and legs up as if you’re trying to touch your toes. Keep your legs straight throughout. Pause, then lower back slowly to the starting position.
BICYCLE CRUNCHES
REPS: 15
BENEFITS: This move will tighten up the full length of your core, while targeting the muscles at the sides of your torso (the love handles!).
Lie on the floor with your arms bent and fingers touching the sides of your head. Lift your shoulders using your abdominal muscles and twist your body so your left elbow meets your right knee. Switch sides, bringing your right elbow towards your left knee.
PLANK TOUCHES
REPS: 20 (10 on each side)
BENEFITS: Helps stabilise your spine and protects your lower back while working your entire core.
Start in a press-up position, forming a straight line from shoulders to ankles. Bring your right knee towards your right elbow. Pause, then straighten the right knee so you’re back in the start position. Repeat, bringing your left knee to your left arm, and continue alternating.
GYM BALL CRUNCHES WITH BALL
REPS: 15
BENEFITS: Targets your upper abdominals and obliques (at the sides of your abdominals).
Sit on a gym ball and hold a medicine ball straight above your head with both hands. Walk your feet out and roll the ball beneath you until your torso is supported on the ball at a slight incline. Keeping your arms by your ears, contract your abdominals and curl your head, neck and shoulder blades up. Pause, then slowly lower to the starting position
REPS: 12
BENEFITS: These help elongate your torso and flatten your tummy. Control your muscles throughout for best results.
Lie on your back on the floor with arms and legs stretched out so your body’s in a line. In one movement, lift your torso and legs up as if you’re trying to touch your toes. Keep your legs straight throughout. Pause, then lower back slowly to the starting position.
BICYCLE CRUNCHES
REPS: 15
BENEFITS: This move will tighten up the full length of your core, while targeting the muscles at the sides of your torso (the love handles!).
Lie on the floor with your arms bent and fingers touching the sides of your head. Lift your shoulders using your abdominal muscles and twist your body so your left elbow meets your right knee. Switch sides, bringing your right elbow towards your left knee.
PLANK TOUCHES
REPS: 20 (10 on each side)
BENEFITS: Helps stabilise your spine and protects your lower back while working your entire core.
Start in a press-up position, forming a straight line from shoulders to ankles. Bring your right knee towards your right elbow. Pause, then straighten the right knee so you’re back in the start position. Repeat, bringing your left knee to your left arm, and continue alternating.
GYM BALL CRUNCHES WITH BALL
REPS: 15
BENEFITS: Targets your upper abdominals and obliques (at the sides of your abdominals).
Sit on a gym ball and hold a medicine ball straight above your head with both hands. Walk your feet out and roll the ball beneath you until your torso is supported on the ball at a slight incline. Keeping your arms by your ears, contract your abdominals and curl your head, neck and shoulder blades up. Pause, then slowly lower to the starting position
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