Exercise Guide
Achieving a defined waistline isn’t just about cardio—it’s about targeting the oblique muscles (the muscles along the sides of your core). Strengthening these muscles provides core stability, improves posture, and creates the tapered “cinched” look many women desire.
Incorporate these 10 movements into your routine 2–3 times a week for a stronger, leaner midsection.
1. Side Plank Dips
10–12 Reps Per Side
This isolates the lower obliques while simultaneously challenging the stability of the shoulder and hip.
- Start in a side plank, resting on your forearm.
- Gently drop your hips toward the floor, then drive them back up past the starting position.
- Keep your core tight to avoid rotating your chest toward the floor.
2. Sit-Ups to Twist
10–12 Reps (Alternating)
Combining a traditional sit-up with a rotation engages both the “six-pack” muscles and the side abdominals.
- Lie on your back with knees bent and feet flat.
- Perform a full sit-up; at the top, twist your torso to bring your right elbow to your left knee.
- Lower back down with control and repeat on the opposite side.
3. Russian Twists
10–12 Reps Per Side
A classic rotational move. Adding weight (like a dumbbell or water bottle) increases the metabolic demand.
- Sit with knees bent, heels on the floor, and lean back at a 45-degree angle.
- Hold a weight with both hands.
- Rotate your torso to move the weight from side to side, keeping your back straight.
4. Trunk Rotations (Spider Plank)
10–12 Reps (Alternating)
This high-plank variation works the obliques while keeping your entire core under tension.
- Start in a high plank position.
- Bring your left knee underneath your body toward your right elbow.
- Squeeze your obliques at the peak of the twist before returning to start.
5. Forward Lunges With Rotation
10–12 Reps Per Leg
This is a functional move that burns calories by engaging the legs and glutes while sculpting the waist.
- Lunge forward with your left leg.
- As you lower, rotate your torso and arms over your left leg.
- Rotate back to center before pushing back to a standing position.
6. Wood Choppers
10–12 Reps Per Side
This explosive movement mimics real-life rotation and is excellent for building power and defining the waistline.
- Stand with feet wide, holding a weight by your left hip with knees bent.
- Swing the weight diagonally across your body to above your right shoulder.
- Pivot on your left foot as you rotate.
7. Weighted Side Bends
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10–12 Reps Per Side
Focus on the “pull” from the opposite side to maximize the contraction of the oblique fibers.
- Stand tall, holding a dumbbell in your right hand.
- Bend at the waist toward the right, then use your left obliques to pull yourself back to center.
8. Standing Side Crunch
10–12 Reps Per Side
Great for those who prefer standing exercises or want to work on their balance.
- Place your right hand behind your ear.
- Lift your right knee toward your right elbow on the side of your body.
- Crunch your side as they meet, then lower with control.
9. Side Kicks (Wall Supported)
8–15 Reps Per Side
While usually for the glutes, the lateral crunching required to lift the leg provides an incredible oblique burn.
- Press your palms against a wall and lean forward slightly.
- Lift your right leg parallel to the floor.
- Draw your knee toward your elbow, then kick back out.
10. Power Hooks
10–12 Reps Per Arm
Boxing movements are arguably the best way to train obliques dynamically while boosting your heart rate.
- Stand in a fighting stance.
- Pivot your hips and waist to throw a hook across your body at chest level.
- The power should come from your core rotation, not just your arm.
Final Tip: To see your oblique definition, pair these exercises with a high-protein, low-inflammatory diet. Abs are built in the gym, but they are revealed in the kitchen!
Would you like me to create a 15-minute “Slim Waist” workout plan using these moves?
