After I had my baby 6 months ago, I felt a little bit deflated. Not about my baby! (She’s perfect!) But about my body! No one told me that after giving birth my stomach would still look like I was 6 months pregnant, except that instead of being round and plump, it was just kind of squishy and fatty. I was aghast and almost embarrassed! I know, I know, I shouldn’t have been. But, the reality is that I just couldn’t help it. So, I was determined to do something about my body and as soon as I got the go-ahead from my doctor, I started working on regaining a hourglass figure. I’ll share with you the best waist exercises that helped me regain my core strength and muscles.
It’s important to remember a few things about waist exercises and core strength building. If you are post-partum, make sure you get cleared with your doctor before you get started!
They key to showing off your core muscles is that you can’t have a lot of body fat, because you won’t be able to see your muscles otherwise. All of the exercises below can be done with a waist trainer. I used one to help me target my core, increase the intensity of my workouts, and help me get a hourglass figure.
Top 5 Waist Exercises to Get a Tiny Waist
They’re not just for your legs! When done properly, squats can activate the ab muscles better than most other exercises. In fact, it trains your entire pillar, from shoulders to hips and it’s an excellent exercise for a stronger and smaller waist.
Instructions: Place your feet shoulder-width apart and your weight evenly distributed on your feet, bend at the knees and squat down. You should keep your back straight, head up and arms in front of you. Make sure your core muscles are engaged. Stand back up and repeat.
Planks engage multiple muscle groups at the same time. It helps to strengthen the inner core muscles, back, arms, shoulders, and legs.
Instructions: Plant your hands directly under the shoulders slightly wider than shoulder-width apart. Ground your toes into the floor and squeeze your core and glutes to stabilize yourself. Hold this position for as long as possible, taking short breaks if needed.
Mountain climbers strengthen the core, but they also are great cardio, which helps burn abdominal fat. It’s a great total body workout and will get your heart rate up and help you burn lots of calories.
Instructions: Start in a pushup position and bend your knees up towards your chin, one at a time. Keep your core muscles really tight, move quickly and keep your hips up and body straight.
Like planks and mountain climbers, this exercise is a great core workout. It will work on your inner core, obliques, back, and buttocks as well. It is a little more advanced, so don’t fret if you can’t get it perfectly right away.
Instructions: Begin in plank position, remember to keep the proper form as explained above. Balancing on your right foot, lift your hips toward the sky and kick your left leg up as high as possible. Then Bend the knee and try to kick your glute. Lengthen the leg, square the hips, and shift forward to a single-leg plank. Now draw the left knee into and across the chest—aiming your knee toward your right elbow. Finally, re-extend the left leg and lower it to the ground to return to your starting plank position.
Side planks work an often weak muscle called the quadratus lumborum, which is part of the posterior abdominal wall. Having strong back muscles go a really long way in helping you have a strong and small waist.
Instructions: Start on your side with your feet together and one forearm directly below your shoulder.
Contract your core and raise your hips until your body is in a straight line from head to feet.
Hold the position without letting your hips drop for the allotted time for each set, then repeat on the other side.
You may have noticed that I left off crunches and sit ups from the list of waist exercises. The truth is that if you want a smaller waist, you should avoid regular crunches and sit ups. They help to build ab muscles that bulge out and they are not the best exercises for smaller waist. If you want to have a smaller waist measurement, stick to these core exercises above and pair it up with a training corset for a really effective regimen. It worked for me! 6 months after a baby I am trimmer and fitter than ever! Best of luck!