Exercise to Slim Your Waist and Strengthen Your Core
Dreaming of having sculpted waist and impressive abs? You’ve come to the perfect place! While there’s no quick fix to losing weight off your waist, a combination of targeted exercise and a healthy diet can get you the slimmer belly of your dreams. Hey, there are plenty of benefits to getting out there just for the looks, including improved physical fitness, improved athletic performance, and better protection against back pain.
Exercise to Slim Your Waist and Strengthen Your Core
Know Your Core
Your core is more important than your abs. It is a complex system of muscles that expands further than the most visible muscle (rectus abdominis). Here’s a summary of the key members of your core team:
- Rectus abdominis – Located in the front of the abdomen, this muscle is the muscle that comes to most people’s mind when talking about abdominal muscles. It is responsible for bending (flexion) of the spine and plays an important role in exercises such as sit-ups.
- Transversus Abdominis (TVA) – Located in the deepest of the abdominal organs, TVA wraps your sides and spine like a corset. It stabilizes the core and controls intra-abdominal pressure.
- Obliques (internal and external) – These muscles run diagonally on your sides and front. The internal oblique muscle is located underneath the external oblique muscle. Together they help rotate the spine, bend the sides (lateral folds), and play an important role in controlling the stomach.
- Erector spinae – A group of muscles and tendons running along the spine. They are important for maintaining good posture and supporting the spine during movement, including flexing and extending the back.
- Multifidus – This muscle runs along the spine and is located deep in the back. It is important for the stability of the spine, helps reduce the height of the spine and prevent injuries.
- Diaphragm – Although the diaphragm is mostly known for its role in breathing, it also serves as the roof of the abdominal cavity and provides stability and support to the abdomen.
- Pelvic Floor Muscles – These muscles form the floor of the pelvis and support the pelvic floor. Together with the remaining muscles, they control and stabilize the stomach.
Why is a strong core important?
A strong core is the foundation of all body movements. It stabilizes your body, protects your spine during exercise, and transfers strength to your upper and lower body.
Whether you’re carrying groceries, running, or doing hard work, a strong base makes everything safer and more efficient. Good core can improve your posture, reduce your risk of back pain, and improve your performance in sports and daily activities. It’s not just about beauty; It is about building a body that is efficient and effective in every aspect of life.
Engage your core
Consciously engage these muscles to get the most out of these core exercises. Whether you’re doing projects or lifting weights, consider stabilizing your core to increase strength and protect your spine. Over time, this combination will become second nature, improving your strength, stability, and overall performance.
Exercise to strengthen your muscles and slim your waist
All of the movements below are designed to strengthen your muscles and help you build stronger muscles.
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Plank
Muscles involved – This is a full-body exercise that targets the abs, transversus abdominis muscles, and internal and external obliques. It also affects the erector spinae muscles less.
How to do it – Lower yourself into a push-up position, but support yourself on your forearms and toes. Keep your body in a straight line from head to toe to engage your core and prevent your hips from sagging.
2. Side Planks
Muscles involved are mainly oblique muscles, but also involved in the stability of the abdominal cavity and abdominal muscles.
How to do it – Lie on your side with your legs straight, brace yourself on your forehead, and lift your hips until your body forms a straight line from head to toe. Maintain this position, then switch sides.
3. Bicycle Crunch
It is good for targeting abdominal and oblique muscles.
How to do it – Lie on your back, put your hands behind your head, bend your knees and lift your feet off the floor. Bring your elbow closer to your left knee, then switch sides and kick your legs as if you were riding a bicycle.
4. Russian Twists
Muscles engaged focus on the obliques, followed by the abs and transversus abdominis.
How to do it – Sit on the floor, bend your knees, lean back slightly and turn your body from side to side. For more challenge, hold a weight or medicine ball while twisting.
5. Leg Raises
Muscles involved mainly focus on the lower abdomen and transversus abdominis.
How to do it – Lie on your back with your legs straight, then raise your legs to a 90-degree angle, then slowly lower them without touching the floor.
6. Mountain Climber
This exercise involves the entire core, especially the abdominal muscles and external obliques.
How to do it – Start in high places. Quickly pull one knee toward your chest, switching legs as if you were running in place.
7. Flutter Kicks
This exercise targets the abdominal muscles, especially the abs and transversus abdominis.
How to do it – Lie on your back with your legs for support and your hands under your hips. Lift your heels off the floor and make small, quick movements.
8. Dead Bug
Muscles included mainly focused on the transversus abdominis, in addition to the engagement of the abdominal muscles and the stabilization of the oblique muscles.
How to do it – Lie on your back with your arms extended toward the ceiling and your legs lifted and bent at 90 degrees. Slowly lower your other arm and leg to the floor, then return to the starting position and repeat with the other arm and leg.
9. Hollow Hold
Muscles involved are mainly abdominal muscles and transversus abdominis, oblique muscles that provide stability.
What to do – Lie on your back, place your hands behind your head and your legs in front of you, then lift your hands, head, shoulder blades and legs off the floor, holding the “hollow” position.
10. Back Extensions
Muscles involved especially strengthens the erector spinae muscles of the spine, followed by the involvement of the gluteal muscles and hamstrings.
How to do it – Lie face down on the floor or a hard ball with your arms and legs extended. Lift your chest and legs off the floor, tighten your hips and back, and lower your back.
11. Bird Dog
This move targets the abdominals and erector spinae muscles, engaging the entire core, while also improving balance and stability.
How to do it – Start on all fours, extend one arm forward and the other leg back, hold for a few seconds, then switch sides.
Incorporating these exercises into your routine will keep all parts of your core active, improving your strength, stability and shape.
To get the best results and minimize the risk of injury, be sure to perform these exercises correctly.
Consistency is the Key
The secret to reaching the essence of your dream core is consistency. Make these exercises part of your daily routine, aiming to do them 3-4 times a week.
Feel free to mix up your workouts to keep your energy fresh and challenged.
Beyond exercise – Tips for a holistic approach
Create a stronger core from beyond the mat. Remember to drink plenty of water, get 7-9 hours of sleep each night, and nourish your body with a healthy diet of whole foods.
These habits will not only help slim your waist, but will also improve your overall health and energy.