8 exercises to slim your waistline

Depending on our body type, history and hormonal balance, we don’t all put on weight in the same places. Some women notice it more on their hips or thighs, while others find their waistline thickening. If you tend to carry weight around your tummy and waist, here are 8 exercises to work your core: a gentle warm-up to wake up your abs, moves that target the rectus abdominis, the obliques and the transverse abdominis, some core stability work, a little cardio and a final yoga-inspired stretch.

Exercise 1: 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 works the transverse abdominis, a deep abdominal muscle, as well as the pelvic floor. Practised regularly, it makes a great addition to your flat tummy routine!

Exercise 2: 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 to strengthen your core.

Exercise 3: the bicycle crunch

A true ab classic that works your whole core! 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 to keep working your core and waist!

Exercise 4: the side bend

These lateral bends can be performed either standing or seated. They work the obliques and the core around your waist.

• 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 you work your waist while also improving your flexibility.

Exercise 5: 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 6: scissors

And since we are on the subject of classics, here come the scissors! This exercise works the core and also gets your legs and thighs working.

• 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 great way to work your tummy muscles!

Exercise 7: 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 gets your whole body moving while also working your abs.

Exercise 8: the cat stretch

This core-focused session began with a yoga movement — so let’s end the same way, with a gentle cool-down!

• 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 and strengthens the transverse abdominis.

Core workout: how to put the exercises together

To strengthen your core, follow the order of the session. Start with the stomach vacuum as a warm-up, then move on to the more demanding exercises: sit-ups, bicycle crunches, side bends, the plank and scissors. Follow up with running on the spot for a short burst of cardio, and finish with the cat stretch to help you recover.

Stick to the sets suggested for each exercise and take the time to get into the correct position before each move. To round off your session with more core stability moves, take a look at our core exercises for your tummy.

And if you would like to take your ab routine further and keep working your core, you can always get your hands on our Abs in 21 Days guide: a complete coaching programme dedicated to your abdominal muscles with exercises and clever tips!

Frequently asked questions

Which exercises work the transverse abdominis?

The stomach vacuum works the transverse abdominis, a deep abdominal muscle, as well as the pelvic floor. Do it 5 times at the start of your session. The cat stretch, which ends the session, also strengthens the transverse abdominis while helping you become more flexible.

Which exercises work the obliques?

The bicycle crunch targets both the rectus abdominis and the obliques: you bring your elbow towards the opposite knee, as if you were pedalling a bicycle. The side bend, or lateral bend, also works the obliques and can be done standing or seated. Aim for 2 to 3 sets of 20 for each, which is 10 on each side.

How long should I hold a plank?

Hold the position for 20 seconds while breathing calmly, or longer if you are already used to training. Do 1 to 2 sets. Keep your legs, back and head in a straight line, and engage your abs and glutes.

What should I do if my back hurts during scissors?

Make sure you keep your lower back pressed into the floor and never arch it. If the movement feels too challenging, prop yourself up on your forearms. If pain appears or persists, stop the exercise and ask a doctor or a medical professional for advice.

Related articles

• 8 core exercises for a flat stomach inspired by fitness and yoga
• 10 lower abs exercises to tone that little belly pooch
• 4 ab exercises to do with a ball

Useful categories: Slimming the Belly, Slimming Exercises.

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