Whether you want to shave a few pounds off the belly and get rid of those annoying muffin tops, there are ways to slim down the waist without a waist trainer.
One important thing to note, as told by Jessica Smith, a certified wellness coach, personal trainer, and group fitness instructor, “If you want a defined waist, you shouldn’t just be doing waist exercises all day every day. By building muscle in key areas, you can make your waist appear smaller.”
For the best results, she recommends combining moves that build the shoulders, butt, and legs along with waist exercises.
Squat to Rotating Press
Equipment: Free weights (dumbbells or water bottles)
A.
Stand with feet slightly wider than hips, holding dumbbells together in front of the body. Push hips back and bend knees to lower into a squat, reaching dumbbells to the floor.
B.
Press through heels to extend legs as you curl weights up into the chest, drawing abs in tight. Immediately press weights overhead as the upper body rotates right, pivoting left heel up (palms should be facing in with arms slightly in front of the head in full extension). Immediately return to starting position; repeat on the opposite side to complete 1 rep.
Sets: 3 Reps: 12
Reaching Row
Equipment: Free weights (dumbbells or water bottles)
A.
Grab a pair of dumbbells and stand in a split stance with your right foot forward. Lower into a lunge, hinging forward from hips about 45 degrees (be sure to keep back naturally straight), reaching dumbbells down toward feet with palms facing thighs. Bend left elbow behind the body, opening elbow out to the side, pulling weight in front of the shoulder.
B.
As the left arm extends back to the floor, bend the right elbow behind the body to switch sides, moving arms quickly. That’s 1 rep. Do all reps on the first side, then repeat with the opposite foot forward. Keep abs drawn in tight and allow the torso to rotate slightly from side to side during the row.
Sets: 3 Reps: 12
Curtsey Curl
Equipment: Free weights (dumbbells or water bottles)
A.
Grab a dumbbell in left hand and shift weight onto left leg. Cross right leg behind left and lower into a curtsy lunge, bending both knees (keep most of the bodyweight in left leg), hinging slightly forward from hips, reaching dumbbell to the outside of the left leg.
B.
Rise up out of the lunge, extending the right leg out to the side as the left leg straightens, rotating torso to the right as the left elbow bends to curl the weight across chest. Immediately return to starting position; repeat. Do all reps on the left, then repeat on the right to complete 1 set.
Sets: 3 Reps: 12
Plank Kick-Through
A.Start in a plank position, body in a straight line from head to toe, shoulders stacked directly over your wrists.
B. In one sweeping motion, rotate your body to the right as you kick your left foot through. Open into a side-plank position, extending your right arm straight overhead. Return to plank position and repeat on the opposite side.
Sets: 1 Rep: 15
Rock the Boat
A. Starting from the boat pose, hold your dumbbell in both hands at chest level.
B.With a long spine and core engaged, rotate the dumbbell across your body to the right, then to the left.
Do 15 seconds, alternating sides.
Toe Touches
Equipment: Dumbbells or water bottles
A. Start by lying on your back with your legs extended perpendicular to the ground and your feet flexed.
B. Holding a dumbbell in both hands, reach your arms toward your feet as you lift your shoulders off the ground. Return to the starting position.
Set: 1 Rep: 15
Starfish
A. Begin lying on your back with arms and legs extended out to the sides.
B. In one sweeping motion, peel your shoulders and legs off the ground and hug your knees into your chest, engaging your core as you come up. Slowly lower back down.
Set: 1 Rep: 15
Russian Twist
A. Lie down with your legs bent at the knees. Elevate the upper body so that it creates a V shape with your thighs.
B. Twist the torso to the right then reverse and twist to the left.
Sets: 2-3 Rep: 8-16
Windshield Wipers
A. Lie on your back with your arms straight out to the sides. Lift your legs and bend the knees at a 90-degree angle. Rotate the hips to one side, without letting the legs touch the floor.
B. Lift your legs and return to the starting position. Rotate the hips to the opposite side and repeat until the set is complete.
Set: 1 Rep: 8-10
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