Exercises to Define the Waist

A defined waist requires routine exercise.

Defining and trimming the waist requires exercises that target the internal and external oblique muscles that surround the rectus abdominus, often called the abs. Well-defined obliques not only aesthetically improve body figures, but also better support the lower back and pelvis. A variety of exercise equipment and workout resources are readily available to tone the waist.

Side Bend

Side bends define the waist without the use of any fitness equipment. They can be performed on the floor or on a workout mat. Lie down on one side with your body straight. Using one arm, prop up your body so that you are balanced on one hand and the outside of one foot. Make sure that your feet are stacked on top of each other. Inhale and lower your hips a few inches. Exhale while lifting your hips back up and extending your other arm overhead. Lower your hips to the floor. Do eight repetitions and switch sides.

Rotating Plank Reach

A single dumbbell is needed to perform rotating plank reaches. Hold the dumbbell in one hand. Get into a push-up position with both arms extended. Take the dumbbell and reach underneath your body as far as possible. Bring the dumbbell back across your body, rotate your torso and point the dumbbell toward the ceiling. Both arms should be straight. Do eight reps and switch sides.

Rebound Rotation

Rebound rotations are done standing while holding a weighted ball. Hold the ball about 8 inches from your chest with both of your elbows out. Tightly grip the ball and squeeze it. Twist your torso from side to side. Suck in your stomach as the ball passes in front of you. Do 15 repetitions.

The Bicycle

Bicycles are performed on the floor with a weighted ball. Lie on your back with your legs extended and slightly elevated. Hold the weight ball 5 inches above your chest with your elbows bent out to the side. Lift your head and shoulders, rotate as far as possible to one side, while bringing the opposite leg towards your chest. Straighten leg. Bring other leg to your chest while twisting to the opposite side. Do eight reps.

References

• Yoga Journal: Let's Twist Again
• "Shape" magazine; Chelsea Lately? How 'Bout Chelsea Sexy?; Janet Lee; April 2010
• "Shape" magazine; The Fastest Way to Firmer Abs; Jeanine Detz; January 2010
• "Shape" magazine; This is How I Saw in Shape; Janet Lee; June 2010
• "Shape" magazine; Your Dream Body Starts Here; Jeanine Detz; February 2010

Resources

• American Council on Exercise: Ab Exercises