You already know what waist training is, and you know that you need to stay active and work out regularly (in addition to exercising healthy eating habits) in order to see the results you want.
But what exercises should you be doing to help your waist trainer shape your figure? Read on to learn about some of the most effective ways to target your core and slim your waistline.
Side Bends with Weight Plate
Stand up straight with feet hip width apart. Grab a weight plate that you are able to grip in one hand (I use a 35lb plate), and hold it in your left hand down at your side so that it is parallel with your legs. Keeping your back and neck straight, bend to the left from your waist and then bring yourself back up to the starting position. Repeat on the right side.
Laying on your back, put both hands behind your head as if you were to do a regular crunch, then bring your knees up toward your chest as you raise your shoulders up off of the ground. Begin to straighten out your left leg as you bring your right knee closer to your chest, twisting your abdomen so that you can bring your right elbow in to meet your left knee. Repeat this for your right knee and left elbow. Continue this exercise in this alternating fashion.
Lay flat on the floor with your legs together and your arms straight above your head (also resting on the floor). Engage your core muscles and raise your legs up while lifting your upper body as well, ensuring that you keep your abs tight, your back and neck straight, and your arms and legs straight. Continue to raise your upper and lower body until your body makes a V shape. Return to the starting position and repeat. If you’re able to, hold a medicine ball, weight plate, or dumbbell in your hands during this exercise.
Lying Toe Touches
Lay flat on the floor with your legs in the same position as they were in for the V Ups. Raise your legs so that they are straight up in the air forming a ninety degree angle with your body. Draw in your abdominal muscles to perform a crunch while extending your hands up to get as close to touching your toes as you are able to. As with the V Ups, feel free to hold a medicine ball, weight plate or dumbbell in your hands and reach that up toward your toes.
When you think of working on your midsection, pull ups definitely aren’t the first things that pop into your mind, but they work your core a lot more than you think they would. If you’re unable to do a pull up by yourself, hit up the assisted pull up/triceps dip machine to guide you.
While you’re doing these exercises, be sure to keep your abdominal muscles tight and engaged to further strengthen your core and enhance the effectiveness of your workout. Also exercise caution when using weights for any exercise that involves the weights being above you in the air or over your head/face/neck area. If you are ever unsure of whether or not you’re able to support any additional weight during these exercises, opt out and do the exercises without weight to keep yourself from getting injured.
By: Kayla Harwick