10 best waist exercises to get rid of fat and burn calories

While burning calories and losing belly fat may seem tough, it is not impossible when you practice waist exercises regularly. Waist exercises are a great way to tone your midsection while shedding those extra inches. Moves like bicycle crunches, side planks, and Russian twists engage your core muscles, tightening and strengthening your waist. However, you should remember that spot reduction is simply a myth. So, it is important to pair these exercises with cardio workouts such as running or cycling for full-body fat burn, including around your waist and belly, as well as consume a healthy diet.

What are waist exercises?

Waist exercises target the muscles around your midsection, including your obliques and core, helping to tone and strengthen this area. From planks to push-ups, these exercises can help you enhance your posture, improve balance, and give your waist a slimmer, more defined appearance.

10 most effective waist exercises

Waist exercises are excellent for burning belly fat, boosting calorie burn, and enhancing balance while preventing back pain. They also strengthen the core and abdominal muscles. Incorporate these 10 waist exercises into your daily routine to reap the benefits.

5 standing exercises for the waist

1. Dumbbells side bend

This exercise targets the sides of your body, including the obliques. It effectively tones the waist area and enhances flexibility. Holding dumbbells in each hand further boosts core strength and stability. To perform the exercise:

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• Stand with feet shoulder-width apart, holding a dumbbell in one hand, and keep the other hand on your waist.
• Slowly bend sideways at the waist, lowering the dumbbell as far as comfortable.
• Return to the starting position and repeat for 12–15 reps, then switch sides.

2. Squat twists

This full-body exercise incorporates a waist-twisting move that helps burn calories and strengthen your bones. It stretches your hips, knees, and ankles while also enhancing flexibility in your spine and inner thighs. As per a study published in the International Journal of Disabilities Sports and Health Science, squats can help gain muscle mass and burn body fat. To perform this exercise: To perform this exercise:

• Start in a squat position, and as you stand up, twist your torso to one side while bringing your opposite elbow toward the knee.
• Alternate sides with each squat, aiming for 10-15 reps on each side.

3. Standing leg raise

When practiced regularly, this exercise can strengthen your hips, outer thighs, and back muscles, improving your hip range of motion and stability. Additionally, by targeting core muscles, this exercise can promote weight loss and reduce fat around your waist.

• Stand tall with feet hip-width apart and place your hands behind your head.
• Lift one leg to the side as high as you can while keeping your upper body straight.
• Lower the leg and repeat on the other side.
• Perform 12–15 reps per leg.

4. Jumping jacks

A simple yet effective cardio exercise that helps tone your entire body, jumping jacks get your heart rate up while engaging your core. It helps boost metabolism and burn calories, reducing the fat stored around your waist. To perform this exercise:

• Stand with feet together and arms by your sides.
• Jump your feet out to the sides while raising your arms above your head, then return to the starting position.
• Aim for 30-60 seconds to perform continuous jacks.

5. Wall push-ups

By strengthening the upper body, especially your arms and chest, wall push-ups reduce the risk of injuries. According to Harvard Health Publishing, push-up exercises target multiple muscle groups from top to bottom, which tones the waist, increase metabolism, and burn calories. To perform this exercise:

• Stand facing a wall, arms straight out in front of you.
• Place your palms on the wall and lean forward into a push-up position.
• Bend your elbows to lower your chest toward the wall, then push back to the starting position.
• Complete 12-15 reps.

5 lying exercises for the waist

1. Side plank

The side plank is a powerhouse move for the obliques, the muscles that run along the sides of your waist. It can enhance overall core strength and improve balance. To perform this exercise:

• Lie on your side, lift your body on one forearm, and lift your hips so your body forms a straight line from head to feet.
• Hold the position for 20-30 seconds and switch sides.
• For an added challenge, lift your top leg while holding the plank, which engages more of your core muscles.

2. Russian twist

This move targets the obliques and the entire core. It can help improve balance and stability and burn calories and fat in your midsection. To perform this exercise:

• Sit on the floor with your knees bent, lean back slightly, and lift your feet off the ground.
• Hold your hands together or grab a dumbbell, and twist your torso from side to side, touching the floor beside you each time.
• Keep your core muscles tight to increase the benefits.
• Do 12–15 twists per side.

3. Alternating bird dog

While this exercise looks simple, it works many muscles, including the abs, obliques, hamstrings, and glutes, to build core strength. Plus, it can help prevent and reduce backaches, strengthening your lower back muscles. To perform this exercise:

• Start on all fours, then extend one arm forward while kicking the opposite leg back, forming a straight line with your body.
• Hold the pose for a second before returning to the starting position.
• Alternate sides, completing 10-12 reps for each.

4. Bicycle crunch

Building a strong core is quite important as it helps in doing everyday tasks like lifting, bending, climbing, twisting, etc. Bicycle crunch exercises help strengthen core muscles and enhance waist toning. To perform this exercise:

• Lie on your back with hands behind your head, knees bent, and feet lifted.
• Bring one knee toward your chest while lifting your shoulder blades off the ground and twisting your torso so your opposite elbow touches the knee.
• Alternate sides in a pedaling motion. Aim for 15-20 reps on each side.

5. Plank hip dip

The plank hip dip is a way more effective exercise than a standard plank. It targets oblique muscles, strengthens the entire core, and improves flexibility. To perform this exercise:

• Start in a forearm plank position, then rotate your hips to one side, bringing them close to the ground.
• Rotate back to the center and dip to the opposite side.
• Perform 10-12 dips per side.

Performing these waist exercises can help maintain body posture and burn fat. To avoid the risk of injuries, make sure you engage your core muscles, breathe steadily, and avoid rushing through the movements. Also, perform these exercises regularly to see positive results!