Top 17 Exercises to slim your waist & sculpt your obliques

If you want to get rid of your muffin top, targeting your abdominal and obliques is essential.

Slim waist exercises are simple, effective ways to sculpt and tone your waistline and tighten the midsection while improving your overall strength and stability.

This article will take you through the best exercises that will help slim your waist, tone the core, and create that fit, hourglass figure. Let’s get started!

1. Bicycle crunches

Bicycle crunches are a highly effective exercise that targets your abs, obliques, and hip flexors. By simulating the motion of bicycling, this strengthening exercise not only increases your heart rate but also maximizes calorie burn.

How to do it

1. Start by lying flat on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Place your hands gently behind your head, elbows wide, and avoid pulling on your neck.
3. Lift your shoulders off the ground, engaging your core muscles.
4. Extend your right leg while simultaneously bringing your left knee toward your chest.
5. Twist your torso, bringing your right elbow toward your left knee, while keeping your lower back pressed against the floor.
6. Return to the starting position and repeat on the other side, extending your left leg and bringing your right knee toward your chest.
7. Aim for 3 sets of 12-15 reps on each side.

2. Dumbbell side bend

The Dumbbell Side Bend is another effective workout to strengthen and sculpt the sides of your waistline. It targets your core muscles, specifically the external and internal obliques.

How to do it

1. Start by standing up straight with your feet positioned shoulder-width apart. Hold a dumbbell in one hand, ensuring a firm grip.
2. Keep your back straight, shoulders aligned, and core engaged throughout the entire movement.
3. Slowly bend sideways towards the hand holding the dumbbell, keeping your upper body straight.
4. Lower the dumbbell towards your knee or mid-shin, feeling a stretch on the opposite side of your body.
5. Keep your arm extended, ensuring the dumbbell stays close to your leg and avoiding any twisting or leaning forward.
6. Hold the stretched position for a second, then slowly return to the starting position, keeping control of the weight.
7. Repeat the exercise at least 8-12 reps per set on one side before switching to the other side.

3. Heel touchers

Heel touches, aka alternating heel taps or ankle taps, are an excellent addition to your workout routine. Engaging in this isolation exercise can help sculpt your desired hourglass figure by toning and strengthening the muscles along your midsection.

How to do it

1. Lie flat on your back with your knees bent and feet flat on the ground. Make sure to keep your arms relaxed by your sides.
2. Gently draw your belly button towards your spine to help engage your core.
3. Slowly lift your shoulders and upper back off the ground, keeping your lower back pressed firmly into the floor. This is your starting position.
4. From here, contract your oblique muscles (the muscles on the sides of your ) and reach your right hand towards your right heel, while simultaneously lifting your left shoulder off the ground.
5. Return to the starting position and repeat the movement on the other side, reaching your left hand towards your left heel while lifting your right shoulder off the ground.
6. Continue alternating sides, performing controlled and controlled movements.
7. Perform 3 to 4 sets of 12-15 repetitions per side.

4. Oblique v crunch

By adding this core exercise to your workout routine you’re targeting both the rectus abdominis—commonly known as the “six-pack” muscles—and the obliques on the sides of the waist.

How to do it

1. Begin by lying on your right side, extending your legs fully, and placing your left hand behind your head.
2. Engage your core and simultaneously lift both legs and your torso. Aim to bring your left knee and left elbow together while contracting your abs.
3. Return to the initial position, repeat the exercise, and then switch sides.
4. Aim to perform 10-15 repetitions for 2-3 sets.

5. Russian twist

This move fully engages your abdominal muscles, specifically the obliques, and the lower back.

How to do it

1. Start by lying down and bending your legs at the knees.
2. Raise your upper body to form a V shape with your thighs.
3. Gently twist your torso to the right, and then reverse the motion to the left.
4. Continue this movement until you have completed the set.

6. Plank hip dips

Incorporating this dynamic variation of the classic Plank exercise into your workout routine can assist in refining your core stability, and strengthening your abs, obliques, and lower back.

How to do it

1. Start in a traditional plank position, with your forearms on the ground, elbows directly under your shoulders, and your body forming a straight line from your head to your feet.
2. Engage your core and rotate your hips to the right, dipping them towards the floor.
3. Return to the center, then rotate your hips to the left, again dipping them towards the floor.
4. That’s one rep. Do 2 or 3 sets of 30 seconds to 1 minute on each side, continuously switching sides.

7. Triangle crunch

There are plenty of ways to tone your abdominal muscles. This is a really effective one.

This exercise engages multiple muscle groups simultaneously – the obliques, lower abs, and upper abs and improves your balance and stability.

How to do it

1. Start by kneeling on your left knee. Extend your right leg to the side and place your left hand on the floor. Position your right hand behind your head.
2. Now, bring your right knee towards your right elbow and give it a good squeeze.
3. Return to the starting position, repeat the exercise, and then switch sides.
4. Perform 2 or 3 sets of 30 seconds to 1 minute on each side.

8. Side Lying Side Crunch

This powerful move specifically engages your internal and external oblique muscles, sculpting a well-defined waistline while enhancing your core strength and stability.

For an added level of difficulty, try incorporating a medicine ball into your Side Crunch routine.

How to do it

1. Start by lying on your right side, with your right hand supporting your head and your left hand resting on your left hip.
2. Bend your knees slightly and lift them off the floor, keeping your feet together.
3. Engage your core muscles and raise your right elbow towards your left knee, contracting your obliques. Be sure to exhale as you lift.
4. Slowly lower your elbow and knees back to the starting position, inhaling as you do so.
5. Perform 1 to 3 sets of 10 to 15 repetitions on both sides of your body.
6. Switch to your left side and repeat steps 1 through 5.

9. Side plank hip lifts

By adding a side plank with controlled hip lifts, you can engage your deep abdominal muscles and activate your obliques. It’s a fantastic way to bring more intensity and variety to your workout routine.

How to do it

1. Start by positioning yourself on your side with your elbow directly beneath your shoulder.
2. Extend your legs and stack them one on top of the other.
3. To get into the starting position, lift your hips off the ground and aim for a straight line from your head to your feet.
4. Lower your hips towards the ground and then lift them back up to the starting position.
5. Repeat the process for the desired number of repetitions, then switch sides.

10. Waist slimmer squat

Incorporating a cardio exercise that specifically targets the obliques, can significantly enhance your calorie burning and help you effectively reduce excess fat.

Additionally, the squatting element of this workout can help to tone your waist, strengthen your lower body, and improve your overall balance and stability.

How to do it

1. Stand straight with your feet hip-width apart and hold a dumbbell with both hands, extending it in front of your chest. This is your starting position.
2. Begin by pushing your hips back and bending your knees as if you are about to sit in a chair, lowering yourself into a squat.
3. In the squat position, rotate your torso to the right side while keeping your hips stable. Try to make the dumbbell reach toward your right foot.
4. Rotate your body back to the center, then push through your heels to return to the standing position.
5. Repeat the movement, this time rotating your torso to the left side in the squat position, trying to make the dumbbell reach towards your left foot.
6. Continue alternating sides with each squat, aiming for 1-3 sets of 10-15 repetitions on each side.

11. Alternating bird dog

The Alternating Bird Dog is another excellent bodyweight exercise that can be integrated into your workout routine. It targets and strengthens multiple muscle groups, including the core, abs, lower back, buttocks, and thighs.

How to do it

1. Start on your hands and knees on a mat or comfortable surface, ensuring your hands are directly under your shoulders and your knees are directly under your hips. This is your starting position.
2. Simultaneously, extend your right arm forward until it’s level with your torso and extend your left leg back until it’s level with your torso.
3. Hold the position for a few seconds, focusing on keeping your balance and engaging your core.
4. Slowly return your hand and knee to the starting position.
5. Repeat on the opposite side, extending your left arm and right leg.
6. Continue alternating sides for each repetition. Aim to perform 1-3 sets of 10-15 repetitions.

12. Alternating toe reaches

To sculpt your abs and make them more visible, this movement is great for you.

This exercise focuses primarily on the rectus abdominis (commonly known as the ‘six-pack’ muscle) and the obliques. It also engages the hip flexors, quads, and obliques.

How to do it

1. Start by lying flat on your back on a mat or a comfortable surface. Extend your arms above you.
2. Lift your legs, one at a time, until they’re perpendicular to the floor. Keep your legs straight.
3. Lift your shoulders off the ground and extend your right hand towards your left foot, keeping your neck neutral and your gaze upwards.
4. Lower your shoulders back to the ground, and then repeat the motion with your left hand reaching towards your right foot.
5. Continue alternating sides for each repetition. Aim to perform 1-3 sets of 10-15 repetitions.

13. V-sits

This workout is great for targeting both your upper and lower abs.

By extending your legs to form a ‘V’ shape, you’re not only targeting the rectus abdominis, external obliques, internal obliques, and hip flexors but also improving core and trunk balance.

How to do it

1. Start by sitting down on a fitness mat. Extend your legs in front of you, and lean your upper body back slightly.
2. Raise your legs off the ground to a 45-degree angle while extending your arms straight in front of you at shoulder level. Your body should form a ‘V’ shape from your shoulders down to your legs.
3. Keep your abdominal muscles engaged and your back straight. This is your starting position.
4. Pull your knees into your chest, and move your upper body slightly forward. At the same time, wrap your arms around your knees.
5. Return to the starting position by extending your legs back to the 45-degree angle and your arms back in front of you.
6. Maintain a steady rhythm and keep your movements controlled and smooth.
7. Perform 1 to 3 sets of 8 to 15 repetitions.

14. Dead bug

This supine abdominal exercise mimics the natural ‘cross-crawl’ motion of the body.

It’s really helpful to strengthen the muscles that keep our spine straight, which can counteract the negative impacts of sitting for long periods or having poor posture.

How to do it

1. To get started, find a comfy and firm surface and lie flat on your back.
2. Extend your arms straight up towards the ceiling, and raise your legs in a tabletop position (knees bent at a 90-degree angle and stacked over your hips).
3. Engage your core, Keep your lower back in contact with the mat. This is your starting position.
4. Slowly extend your right arm and left leg away from you, towards the ground. Keep your arm and leg straight and avoid touching the ground.
5. Return to the starting position and repeat the movement with your left arm and right leg extended.
6. Continue alternating sides, keeping your movements slow, controlled and your core engaged at all times.
7. Do 1 to 3 sets of 5 to 12 repetitions on each side.

15. Mountain climbers

This exercise, known as “Hill Climbers,” replicates the movement of scaling a steep hill. It’s a great exercise that combines strengthening and cardio.

It works several different muscles including the shoulders, hamstrings, core, quads, and hip abductors.

How to do it

1. Begin in a plank position, similar to the starting position for the Knee-to-Elbow exercise. Your hands should be under your shoulders, and your feet should be hip-width apart.
2. Maintain a straight back and engage your core muscles, ensuring your body forms a straight line from your head to your heels.
3. Swiftly bring your right knee towards your chest, keeping your right foot off the ground.
4. Return your right foot to the starting plank position.
5. Repeat the movement with your left knee.
6. Continue alternating legs, mimicking a running motion while maintaining the plank position.

16. The Knee-to-Elbow

If you’re aiming to shed some pounds, this is an excellent choice! It gets your heart pumping, offering cardiovascular benefits and helping you burn those calories.

Plus, it targets the core, strengthening the abdominal and oblique muscles, and improving overall stability.

How to do it

1. Stand upright, feet hip-width apart, with your hands touching the sides of your head.
2. Maintain a straight back and engage your core muscles.
3. Lift your right knee, and at the same time, bend your upper body to the right, attempting to touch your right knee with your left elbow.
4. Return to the initial standing position.
5. Repeat the movement 10 times with the left knee towards the right elbow.

17. Plank Jacks

Plank Jacks are a fantastic exercise that not only strengthens your core but also helps burn calories and help reduce fat.

How to do it

1. Place your hands firmly on the ground, shoulder-width apart, and extend your legs behind you. 
2. Just like a jumping jack, jump your feet out to the sides. Avoid going beyond hip-width apart to maintain balance.
3. After jumping out, immediately jump your feet back together, returning to the plank position.
4.  Throughout the movement, keep your core engaged and your back flat. Your gaze should be slightly ahead of your hands, so your neck remains in a natural position.
5. Start with a set of 10 plank jacks, rest, and repeat. Over time, as your strength and endurance improve, aim for three rounds of 15-20 plank jacks.

Takeaway

Whether you are looking to get stronger or just trying to shed a few pounds, there are many exercises that can help you achieve your goal. These exercises target the core muscles and get your heart pumping, offering both cardiovascular benefits and helping with fat burn. Incorporating these exercises into your workout routine can give you excellent results! Start with small sets and gradually increase as you build your strength. Good luck!

Remember to warm up before your workout session and cool down afterward. Incorporating stretching into your routine can enhance flexibility, alleviate muscle soreness, and minimize the risk of injuries. So don’t forget to include stretching as part of your post-workout routine! With proper form and consistency, you will be on the path to a stronger core in no time.