8 effective exercises to slim your waistline

Depending on our body type, history and hormonal balance, we all tend to gain weight differently. Some women will notice changes in their hips or thighs, while others will see their waistline thicken. For those who tend to carry weight around the belly and waist, here are 8 effective exercises to slim your core.

Exercise n^o1: the stomach vacuum

Movements inspired by yoga are excellent for easing into a workout. The stomach vacuum gently awakens the abdominal muscles.

• Sit cross-legged in a comfortable position and rest your hands on your knees, palms facing inward. Your arms should be slightly bent.
• Take a slow, deep breath in through your nose and draw your stomach in as far as possible. Your ribs should be visible, your back straight.
• Hold this position for a few seconds, retaining your breath.
• Release your belly as you exhale.

You can repeat this exercise 5 times at the start of your session. The stomach vacuum engages the transverse abdominis, a deep core muscle, as well as the pelvic floor. Practised regularly, it will help you achieve a perfectly flat stomach !

Exercise n^o2: the sit-up

Now that you have warmed up your core, you can move on to sit-ups — an exercise that strengthens the deep muscles.

• Sit down with your hands placed behind your head, or stretched straight out in front of you.
• As you inhale, extend your legs out in front of you without letting them touch the floor.
• Bring your knees toward your chest as you exhale.

Perform 2 to 3 sets of sit-ups for a stronger, more defined core.

Exercise n^o3: the bicycle crunch

A true ab classic for a slimmer waistline! This exercise targets both the rectus abdominis and the obliques.

• Lie on the floor and place your hands behind your head without interlocking your fingers.
• Bring your left elbow toward your right knee by rotating your torso, without pulling on your neck. Your abdominal muscles should be doing all the work.
• Alternate sides, bringing your right elbow toward your left knee, as if you were pedalling a bicycle.
• Repeat this movement 20 times — 10 on each side.

Perform 2 to 3 sets of 20 repetitions. The result: a toned, sculpted core and a defined waist !

Exercise n^o4: the side bend

These lateral bends can be performed either standing or seated. They work the obliques and help sculpt the core for a waist that looks more defined.

• Sit cross-legged or in a dancer’s pose — one leg bent in front of you and the other extended to the side.
• Place your left hand flat on the floor, or rest it on your left foot.
• As you inhale, raise your right arm above your head and lean to the left side. Keep your back and neck straight, your core engaged. Your torso should not tilt forward.
• As you exhale, bring your torso back to centre.
• Perform 10 bends, then switch sides.

2 to 3 sets of 20 bends (10 on each side) will help slim your waist while also improving your flexibility.

Exercise n^o5: the plank

You might have hoped to skip this one — but no! A core routine without the plank is like a glute routine without squats : simply not an option!

• Position yourself face down, resting on your forearms.
• Lift your body up onto the balls of your feet.
• Make sure you are properly aligned — legs, back and head in a straight line.
• Engage your abs and glutes. Your thighs should also be squeezed together.
• Breathe slowly and deeply, holding the position for 20 seconds — or longer if you are already trained.
• Release on a long exhale.

Repeat the plank for 1 to 2 sets of 20 seconds. This excellent stabilising exercise can also serve as a transition between the other movements.

Exercise n^o6: scissors

And since we are on the subject of classics — here come the scissors! This exercise helps firm up the core and is also beneficial for the legs and thighs.

• Lie on your back with your legs straight and together, arms along your sides, feet pointed. Keep your lower back pressed firmly into the floor.
• Be careful never to arch your back during the exercise, as this can strain your lower back. If the movement feels too challenging, prop yourself up on your forearms.
• Engage your abs and lift your right leg a few centimetres off the ground while keeping your left leg fully extended, then switch — lowering the right leg as you raise the left.
• These alternating kicks are what we call scissors. 4 kicks equal one complete movement.

Perform 2 to 3 sets of 10 movements (40 kicks per set). A toned stomach guaranteed!

Exercise n^o7: running on the spot

This exercise involves high knee lifts. It is excellent for toning the core and also helps stretch the psoas muscle.

• Stand upright with your feet hip-width apart.
• Begin “running” on the spot, lifting your knees high and swinging the opposite arm to the raised knee.
• Keep your gaze straight ahead, run on the balls of your feet to increase the intensity, and engage your abs to avoid leaning forward.

Keep up the pace for one minute, then rest for 30 seconds before going again for another minute. This short cardio exercise tones the whole body while also strengthening the abs.

Exercise n^o8: the cat stretch

This core-focused session began with a yoga movement — so let’s end the same way, to ensure optimal recovery!

• Get on all fours with your hands flat on the floor and your feet relaxed.
• As you inhale, let your belly drop toward the floor and lift your head. Your back gently arches, without over-extending.
• As you exhale, draw your belly toward your spine and release your head. Your back and belly should round upward, like a cat arching its back.
• Repeat the full movement (inhale and exhale) about ten times.

This exercise improves flexibility, relieves lower back tension and strengthens the transverse abdominis.

And if you want to take your ab routine further for a truly toned core, you can always get your hands on our Abs in 21 Days guide: a complete flat-belly programme with targeted exercises and smart tips!