10 Best Waist Exercises to Reduce Fat

Although burning calories and losing belly fat may seem difficult, it is not impossible if you do waist exercises regularly. Waist exercises are a great way to tone your stomach and lose inches. Moves like bicycle crunches, side planks, and Russian twists work your core muscles to tighten and firm your waist. However, it is important to remember that spot reduction is simply a myth. Therefore, it is important to combine these exercises with cardio workouts like running or cycling to burn fat from your entire body, including your waist and belly, and to eat a healthy diet.

What are waist exercises?

Waist exercises target the muscles around your belly, including your obliques and core, helping to tone and strengthen the area. From planks to push-ups, these exercises can help you improve your posture, enhance your balance, and give your waist a slimmer, more defined look.

10 Most Effective Exercises for the Waist

Waist exercises are great for burning belly fat, increasing calorie burn, improving balance, and preventing back pain. They also strengthen your core and abdominal muscles. Incorporate these 10 waist exercises into your daily routine to reap the benefits.

5 Standing Exercises for the Waist

1. Dumbbell Side Bends

This exercise targets the sides of the body, including the obliques. It effectively tones the waist area and increases flexibility. Holding a dumbbell in each hand further increases core strength and stability. To perform the exercise:

• Stand with your feet shoulder-width apart, hold a dumbbell in one hand and place the other on your waist.
• Slowly bend at the waist, lowering the dumbbell as low as possible.
• Return to the starting position and repeat 12-15 times, then change sides.

2. Squats with twists

This full-body exercise includes a waist twist that helps burn calories and strengthens bones. It stretches the hips, knees, and ankles, and increases flexibility in the spine and inner thighs. According to a study published in International Journal of Disability, Sport and Health SciencesSquats can help you build muscle and burn fat. To perform this exercise: To perform this exercise:

• Start in a squat position and as you stand up, twist your torso to one side while bringing your opposite elbow toward your knee.
• Alternate sides with each squat, aiming for 10-15 reps on each side.

3. Standing leg raises

With regular practice, this exercise can strengthen your hips, outer thighs, and back muscles, improving range of motion and stability in your hips. Additionally, by targeting your core muscles, this exercise can help you lose weight and reduce fat around your waist.

• Stand up straight with your feet hip-width apart and place your hands behind your head.
• Raise one leg out to the side as high as possible, keeping your upper body straight.
• Lower your leg and repeat on the other side.
• Perform 12-15 repetitions on each leg.

4. Jumping from place to place

A simple yet effective cardio exercise that helps tone your entire body, jumping jacks get your heart rate up while engaging your core. This helps increase metabolism and burn calories while reducing fat stored around your waist. To do this exercise:

• Stand with your feet together and your arms at your sides.
• Jump your legs out to the sides while raising your arms above your head, then return to the starting position.
• Try to perform continuous lifts for 30-60 seconds.

5. Wall push-ups

By strengthening your upper body, especially your arms and chest, wall pushups reduce the risk of injury. According to Harvard University Press of Public HealthPush-up exercises target multiple muscle groups from top to bottom, toning your waist, speeding up your metabolism, and burning calories. To perform this exercise:

• Stand facing a wall with your arms extended in front of you.
• Place your palms on the wall and lean forward into a push-up position.
• Bend your elbows to lower your chest toward the wall, then return to the starting position.
• Perform 12-15 repetitions.

5 Lying Exercises for the Waist

1. Side plank

The side plank is a powerful move for the obliques, the muscles that run along the sides of your waist. It can improve overall core strength and balance. To do this exercise:

• Lie on your side, prop yourself up on one forearm and lift your hips so that your body forms a straight line from head to toe.
• Hold the position for 20-30 seconds and change sides.
• To make the exercise more challenging, lift your top leg while holding the plank—this will engage more of your core.

2. Russian Twist

This move targets your obliques and entire core. It can help improve balance and stability, as well as burn calories and fat in your midsection. To do this exercise:

• Sit on the floor, bend your knees, lean back slightly and lift your feet off the floor.
• Place your hands together or hold a dumbbell and twist your torso from side to side, touching the floor next to you each time.
• To enhance the effect, keep your core muscles tense.
• Do 12-15 twists in each direction.

3. Alternative Bird Dog

Although this exercise looks simple, it works a variety of muscles, including your abs, obliques, hamstrings, and glutes, to strengthen your core. Plus, it can help prevent and reduce back pain by strengthening your lower back muscles. To do this exercise:

• Get on all fours, then extend one arm forward while simultaneously extending the opposite leg back, creating a straight line with your body.
• Hold the pose for a second before returning to the starting position.
• Perform the exercise alternately on each side for 10-12 repetitions.

4. Bicycle crunches

Building a strong core is very important as it helps in performing everyday tasks such as lifting, bending, climbing, twisting, etc. Bicycle crunch exercises help strengthen core muscles and improve waist tone. To perform this exercise:

• Lie on your back with your hands behind your head, knees bent, feet raised.
• Pull one knee toward your chest while simultaneously lifting your shoulder blades off the floor and rotating your torso so that your opposite elbow touches your knee.
• Alternate sides in your pedaling motion. Try to do 15-20 reps on each side.

5. Plank with hip dips

The hip dip plank is a much more effective exercise than the standard plank. It engages your obliques, strengthens your entire core, and improves flexibility. To do this exercise:

• Start in a plank position with your forearms supported, then rotate your hips to the side, bringing them closer to the floor.
• Return to the center and lean to the opposite side.
• Perform 10-12 dips on each side.

Doing these waist exercises can help maintain your posture and burn fat. To avoid the risk of injury, make sure you engage your core muscles, breathe evenly, and take your time during the movements. Also, do these exercises regularly to see positive results!