While we can’t lose weight just by targeting specific areas locally, it is quite possible to make our waistline look slimmer and our belly look flatter. There are a few muscle groups that are responsible for our midsection, and we just need to find exercises that work to isolate those muscles.
Another trick is that these exercises should be done in such a way that we make these muscles strong and toned, but not big and bulky. And the exercises in this article have been specifically selected to meet that goal.
We have selected amazing workouts for every muscle group and we can’t wait to share this selection with our readers.
Our midsection has only 3 main muscle groups and each one of them plays a particular role in the appearance of our waist and stomach. If the deep transverse abdomen is not strong enough, the stomach sticks out.
The rectus abdominis sealed on top gives us a defined 6-pack. The external and internal oblique muscles are responsible for the shape of the waist and contribute to that hourglass shape that many of us want to achieve.
If your goals are a slim waist and a flat abdomen, you should focus on toning and strengthening those muscles. This is why you need a combination of static exercises, dynamic bodyweight exercises, and stretching.
How to Get a Smaller Waist
V-ups
V-ups target all abdominal muscle groups: transversus abdominis, obliques, and rectus abdominis.
Lie down, keeping your legs straight and your arms stretched out over your head. Squeeze and lift your torso and legs off the ground, reaching down to your feet. Go back to the starting position.
Repeat 10 to 12 times. If it’s a bit challenging, lift one leg at a time, alternating.
Alternate Reach And Catch
Alternate reach and catch work on the transverse and rectus abdominis muscles.
Lie down and bend your knees. Move both hands towards the left thigh, reaching the knee. Go back to the starting position. Repeat this movement on your left side. Repeat 10 to 12 times on each side.
Side Crunches With A Balance Ball
Side crunches with a balance ball are highly effective for the external and internal obliques because the instability of the ball forces you to activate these muscles to the maximum.
Lie on your side with your right hip on an exercise ball. Put your left foot behind your right foot, use a wall if you need extra support. Place your hands behind your neck for support, but try not to pull during the exercise.
Knead upward, lifting the upper body. Slowly return to the starting position. Repeat 10 to 12 times. Change sides and repeat 10 to 12 times on the other side.
Crunches With A Balance Ball
Crunches with a balance ball work on the rectus abdominis muscles and the transverse abdominal muscles.
Choose a ball so that when you sit on it, your legs are at a 90 ° angle. Sit on the ball and move your feet forward so that your lower backrests are on the ball. Keep your hands behind your head for support.
Make a crunch, wrap your core, and slowly return to where you started. Repeat 10 to 12 times. Make sure you are not pulling your head with your hands, your abdomen should do the work.
High Plank With Hip Extension
Everybody “loves” plank. The high plank with hip extension takes this exercise to the next level and targets the transversus abdominis and the external and internal obliques.
Start in a push-up position, keeping your hands under your shoulders and making a line from head to toe. Keeping your upper body still, slowly lift your left leg off the ground.
Hold for 5 breaths and return to the starting position. Repeat with the right leg. Repeat 10 to 12 times on each leg.
Which exercise will you try first? Do you have your own workouts for a slim waist and flat stomach? Tell us about your favorites in the comment section below.
