5 Best Exercises to Get A Slim Waist [Follow Along Video]

We all want to have a slim waist, but did you know certain exercises are better than others at achieving this result? Also, the way in which you do your exercises is important to make sure you get the slimming effect, rather than just creating a stronger core but not changing your shape.

In this video I’m going to show you the specific techniques that you need to know when you do these exercises as well as what I consider the 5 best exercises to get a slim waist.

First we’ll start with this conditioning exercise as our warm up. It’s a simple exercise that doesn’t require any equipment other than your body but a mirror is a very helpful tool. I call these “Waist Slimmers “.

Stand in front of your mirror facing one side so you have a good profile view of your waist.

Tighten and contract your muscles to make your waist as slim as you can make it. Hold that contraction for at least 1 breath then relax and repeat.

This warm up helps you develop a mind-to-muscle connection which is important to make sure you’re getting the maximum benefit and results from each exercise.

In the video I show the difference between “sucking in” versus tightening the muscles. When you’re sucking in you cannot breath because you have to hold your breath. If you find you’re holding your breath it’s a sign that you’re sucking in rather than contracting your muscles. When doing this right you should be able to maintain comfortable breathing and be able to speak.

Don’t skip this warm up because doing it will help you ensure that you’re forming that mind-to-muscle connection which is going to help you actually train your waist slimmer instead of just stronger.

Do 15 repetitions on each side as your warm up.

Once you are warmed up and ready to go here are your 5 exercises:

Low Plank “Waist Slimmers”

Start in a low plank position, on your elbows and toes, forming a straight line with your body. Keep your neck in a neutral position. Relax your abs and allow your pelvis to tilt naturally forward.

Now flex your abs doing the same “waist slimming” motion that you did during the warm up. Tighten your waist as small as possible fighting against gravity to pull your ab muscles up away from the ground.

Do not “suck in”. You should be able to breath continuously while you do this exercise. Inhale as you relax and exhale as you flex and tighten your waist.

Beginners: 2 sets of 8 reps of the modified version
Intermediate: 3 sets of 12 reps
Advanced: 4 sets of 20 reps

Plank Knee Tucks With Ball

Start with your legs on an exercise ball and your hands down on the ground, like in a high plank position. The ball should be placed just under your knees.

Begin by relaxing your abs, then pulling your abs up away from the floor, flex your core and bend your knees to form a tucked position with your hips in the air and your knees close to your chest.

Slowly unfold back into the plank position and relax your abs again.

Exhale the air all the way out when you are in the tucked position and inhale as you extend your body long.

Beginners: 2 sets of 4 reps
Intermediate: 3 sets of 8 reps
Advanced: 4 sets of 10 reps

Crunch Leg Lifts with Ball

Start by laying flat on your back and grabbing the sides of the ball with your feet. Hold your hands behind your head but do not interlace your fingers. Keep only a light touch behind your ears.

Crunch up to lift your shoulders off the ground then lift your legs bringing the ball towards your forehead. The goal is to get your hips to raise slightly off the ground and flex your abs.

Lower back down to the starting position with control and repeat.

Exhale at the top, and inhale as you lengthen.

Beginners: 2 sets of 8 reps of the modified version
Intermediate: 3 sets of 12 reps
Advanced: 4 sets of 15 reps

Crunches on Ball

Sit on the front edge of the ball and lay back to feel a stretch across your tummy.

Keep your legs and hips stable throughout the movement.

Crunch up and round your spine to create a hollow space with your abs. Do not sit up all the way, stay leaning back at the top to maximize the contraction and tension on your core muscles.

Exhale fully at the top then inhale on your way back to the stretched out position. Do not move too fast. Take at least 2 seconds on the way up, pause at the top, and control the way down.

Beginners: 2 sets of 10 reps
Intermediate: 3 sets of 15 reps
Advanced: 4 sets of 20 reps

Bicycle Crunches on floor

Set the ball aside and lay flat on the ground on your back. Lift your knees towards your chest and crunch up with your shoulders off the ground to a tight ball position. This is your starting point.

Now extend one leg down to the ground while twisting your opposite elbow towards the knee that is still close to your chest. Exhale a deep breath and concentrate on flexing your waist muscles, then slowly switch to the other side.

Make sure to move deliberately and do not rush through the reps. The cleaner your form the more benefit you will get from this and every exercise.

Count the reps as right + left = 1 rep.

Beginners: 2 sets of 6 reps
Intermediate: 3 sets of 8 reps
Advanced: 4 sets of 12 reps

Remember: Always work at your current fitness level. If you attempt exercises that are too advanced or you push yourself too far beyond your current strength you run the risk of injury and/or training bad habits. Form is the most important thing, so never be afraid to modify a move or reduce the number of reps to a level that suits you.