You need to do more than just crunches and sit-ups to get a strong core and a slim waist. Full-body power workouts work a lot of muscle groups, burn a lot of calories, and tighten your stomach all at the same time. You can build a stronger, leaner core while also improving your posture and physical performance by doing exercises that test your balance, coordination, and general strength.
The routines below are meant to work out your whole body, but the ones below are especially good for your core. As a teacher, I tell my clients that the best way to get results is to focus on form and controlled moves. These workouts will push you to your limits and turn your midsection into a strong, useful powerhouse, no matter how experienced you are.
From kettlebell swings to mountain climbers, every workout is a powerful way to work out your muscles and burn fat. Try these out and see how quickly they change the shape of your waist.
1. Kettlebell Swings
You’ll work your hips, hamstrings, lower back, and other muscles in your posterior chain with this powerful move. It will also challenge your core. When you swing, you have to use your core to keep your body stable, which helps you get a smaller waist.
Holding a dumbbell in both hands, stand with your feet a little farther apart than shoulder-width apart.
Let the kettlebell move back and forth between your legs by bending at the hips.
Keep your arms straight and thrust your hips forward to lift the barbell to chest height.
Then let the kettlebell fall back down on its own, and do it again.
Do three sets of 12 to 15 reps.
2. Plank to Shoulder Taps
This version of the plank works your core, shoulders, and obliques, which makes you more stable and tucks your waist in. It also makes your upper body stronger and improves your balance and agility.
Put your hands under your shoulders and your body in a straight line to start the high plank.
Keep your hips still and lift your right hand to tap your left shoulder.
Put your hand back on the ground and do it again on the other side.
Do three sets of 10–12 taps on each side.
3. Dumbbell Renegade Rows
This workout works your core, back, and arms by combining a row and a plank. It makes you stronger and keeps your stomach active, which makes your belly slimmer and more toned.
Put on a plank and hold a dumbbell in each hand to begin.
Hold your body still and row the right dumbbell toward your hip.
Put the barbell back down, and then do it again with your left arm.
Do three sets of eight to ten reps on each side.
4. Deadlifts
The deadlift is a great workout for building strength in your core, back, hips, and hamstrings. You can work toward a flatter stomach and better balance by using your abdominal muscles to keep the action stable.
Keep your feet about hip-width apart and hold a load of dumbbells in front of your legs.
Keep your back flat and hinge at the hips to lower the weight to the ground.
To get back to standing, push through your feet and squeeze your glutes at the top.
Do three sets of 10 to 12 reps each.
5. Side Plank with Hip Dips
This lively side plank version works your abs and core while slimming your waist. The controlled hip dips work the muscles around your middle, which makes your sides look slimmer and more defined.
Lay on your side with your feet stacked and your wrist on the ground.
To do a side plank, lift your hips up so that your body is in a straight line from head to toe.
Drop your hips a little to the ground and then raise them back up.
Do three sets of ten to twelve dips on each side.
6. Pushup to Side Plank
This move works your chest, shoulders, core, and obliques all at the same time. It’s a great way to tone your body and slim your waist. The circular action works your sides, which helps define your middle.
Put your hands under your knees and do a push-up to start.
Bring your chest down to the ground and then lift it back up.
Turn around and do a side plank while pulling one arm up to the sky.
Go back to where you started and do it again on the other side.
Do three sets of eight to ten reps on each side.
7. Russian Twists
Russian twists work your abs and obliques, which helps to make your waist smaller and tighter. This exercise is great for shaping your core because it makes you more stable and strengthens your spinning power.
You should sit on the ground with your feet slightly off the ground and your knees bent.
Use both hands to hold a weight or a medicine ball.
Move your core tight as you move your body to one side and then the other.
Do three sets of 12 to 15 turns on each side.
