What gym exercises can help slim your waist?

You’ve made up your mind: it’s time to take charge, and your first goal is to work on your waist. But where do you start? Exercise is one option, as long as you choose the right moves, ones that target the core muscles and the obliques in particular. Here’s a five-exercise gym routine to slim your waist: a stretch to begin, three dynamic exercises, then a relaxing pose to finish.

Gym exercise no. 1 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 no. 2: criss cross

Now that you’re properly warmed up, it’s time to get moving. To work your waist, your gym routine needs to be dynamic too. Here’s a classic fitness and Pilates move that really works the obliques, the muscles along the sides of your abdomen.

• 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 no. 3: dead bug

Another gym exercise for working the waist, as it gently engages the core. Don’t let that fool you, though: it really works your core!

• Lie on the floor with your legs in a tabletop position (knees directly above hips, thighs perpendicular to the pelvis) 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-focused gym session.

Exercise no. 4: side plank

To work the waist, the obliques need to be fully engaged. That’s why strength training has its place in this routine. The side plank, a classic of any core training routine, targets the obliques directly.

• 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 no. 5: 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, offers a genuine moment of calm. If you’d like to read more about your tummy, have a look at our tips on digestion and our article explaining 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.

How to put these waist exercises together

The routine follows a simple logic. Start with the swaying palm tree pose to gently stretch your waist. Then move on to the criss cross, the dead bug and the side plank to work your abs and obliques. Finish with the supine spinal twist to release your muscles.

Stick to the guidelines given for each exercise: 2–3 sets of 20 for the criss cross and the dead bug, and 30 seconds of side plank to begin with. Then build up gradually. Focus on good form and steady breathing rather than speed. What counts is doing your sessions regularly.

Frequently asked questions

What exercise should I do to tone my waist?

Go for exercises that work your core, and your obliques in particular, such as the criss cross, the dead bug and the side plank featured here. You can add yoga poses like the swaying palm tree or the spinal twist. Pilates and core training follow the same approach too. Above all, choose something you enjoy, so you can stick with it regularly.

Is there a shortcut for working on my waist?

There’s no shortcut: every body changes at its own pace. The sensible approach is to do the routine regularly, paying attention to your posture and breathing, alongside a balanced diet and staying active every day. If you have any medical questions, speak to your GP or another qualified professional.

Are these waist exercises suitable for men too?

Yes, the core and obliques are worked in the same way by men and women. Simply adjust the intensity to your level. For example, you can do the side plank resting on your forearm if the straight-arm version feels too hard, then hold it for longer as your sessions go on.

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Useful categories: Slimming Exercises, Weight Management.

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