You’ve made up your mind — it’s time to take charge, and your first goal is to tone your waist. But where do you start when it comes to achieving a more defined silhouette? Exercise seems like one of the best solutions, as long as you focus on the right moves — ones that specifically target the core muscles. Here’s a 100% gym routine to slim your waist!
Gym exercise no1 to slim your 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 flat on the floor.
- On the exhale, lean to the right. Keep your hips square and your torso from tilting forward.
- Hold for 3 breaths, then return to the starting position.
- Repeat 3 times, then switch sides.
Exercise no2: criss cross
Now that you’re properly 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 works the obliques — the lateral abdominal muscles.
- Lie on your back and place your hands behind your head, elbows pointing outward.
- 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: avoid pulling on your neck or straining 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 effective gym exercise for toning the waist, as it gently engages the core. Don’t let that fool you though — it’s a seriously challenging stability move!
- 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 and without letting it touch 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 the position for 1–2 seconds, keeping your back pressed to the floor. Your abs should be fully engaged!
- Return to the starting position and repeat on the other side (left arm and right leg).
- Repeat 20 times — 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 best exercise for this is the side plank — a staple of any core training routine.
- Lie on the floor on your right side, 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 as you progress.
- If the exercise feels too challenging, you can modify it by resting on your right forearm instead.
- Lower yourself back down slowly and repeat on the other side.
- Try to complete 4 rounds in total — 2 on each side.
Exercise no5: supine spinal twist pose
Also known as Jathara Parivartanasana, this pose is perfect for rounding off 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, keeping your lower back on 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 rotate — the rest of your body should remain flat and in contact with the floor.
- Then turn your head to the left and hold the pose for 3 breaths.