You’ve made up your mind — it’s time to take charge, starting with toning your waist. But where do you begin to sculpt a more defined silhouette? Exercise seems like the obvious answer, but it’s all about choosing the right moves, ones that specifically target the core muscles. Here’s a 100% gym routine to slim the waist!
Gym exercise no1 to slim the waist: the swaying palm tree pose
Every gym session should begin with a warm-up to gently activate the muscles. The Tiryaka Tadasana pose (also known as the swaying palm tree) is perfect for stretching the abs, the back and the waist.
- Stand with your feet hip-width apart, arms alongside your body, back straight.
- Raise your arms above your head and grasp your left wrist with the thumb and index finger of your right hand.
- On the inhale, stretch upward as if trying to grow taller. Keep your feet firmly on the ground.
- On the exhale, lean to the right. Keep your hips square and your chest facing forward — don’t twist.
- Hold for 3 breaths, then return to the starting position.
- Repeat 3 times, then switch sides.
Exercise no2: criss cross
Now that you’re warmed up, it’s time to get moving. To slim the waist, your gym routine needs to be dynamic too. Here’s a classic fitness and Pilates move that really fires up the obliques — those lateral abdominal muscles.
- Lie on your back and place your hands behind your head, elbows wide.
- Bend your legs and draw your knees toward your chest.
- Then rotate your torso so that your right elbow meets your left knee, while your right leg extends toward the ceiling. Important: don’t pull on your neck or strain your back — the obliques should be doing all the work.
- Repeat on the other side: left elbow to right knee, left leg extended in the air.
- Keeping a steady rhythm and breathing throughout, alternate the movement 20 times.
Aim for 2–3 sets of this exercise in your routine.
Exercise no3: dead bug
Another highly effective gym exercise for toning the waist, as it gently engages the core. Don’t let the name fool you — it’s a seriously powerful stabiliser!
- Lie on the floor with your legs in a tabletop position (knees directly above hips, thighs perpendicular to the floor) and arms extended straight up toward the ceiling.
- On the inhale, lower your right arm behind your head, keeping it straight without touching the floor.
- At the same time, extend your left leg out in front of you, in line with your back, without letting it touch the ground.
- Hold for 1–2 seconds, keeping your lower back pressed into the floor. Your core should be fully engaged!
- Return to the starting position and repeat on the other side (left arm and right leg).
- Repeat 20 times in total — 10 on each side.
Aim for 2–3 sets of 20 in your waist-slimming gym session.
Exercise no4: side plank
To define the waist, you need to work the obliques as much as possible. And for that, strength training is absolutely essential. The side plank remains one of the best exercises for this — a true staple of core training.
- Lie on your right side with your legs together.
- Push up onto your right arm, palm flat on the floor, keeping your legs together.
- Raise your left arm toward the ceiling and hold the position for as long as possible. Start with 30 seconds and gradually increase over time.
- If the exercise feels too challenging, modify it by resting on your right forearm instead.
- Lower yourself back down slowly, then repeat on the other side.
- Try to complete 4 rounds in total — 2 on each side.
Exercise no5: supine spinal twist
Also known as Jathara Parivartanasana, this pose is the perfect way to close a gym session focused on a slimmer waist. It gently releases the muscles and, as an added bonus, supports digestion. It can also help achieve a flatter stomach and wave goodbye to bloating!
- Lie on your back with your arms extended out to either side and your legs straight.
- On the inhale, draw your left knee toward your chest without lifting your lower back off the floor.
- On the exhale, let your left knee fall to the right. Your leg is bent, with your left ankle resting on your right knee. Only your core and waist should twist — the rest of your body stays flat and grounded.
- Turn your head to the left and hold the pose for 3 breaths.