Favorite exercises that target the waist line
nablackb
Posts: 28 Member
I'm looking for your suggestions of exercises that target the abs, waist, obliques, etc. What do you work into your routine most often or find most effective? I'm looking to shake up my routine a little bit and would love to hear from you!
Thanks in advance
Thanks in advance
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Replies
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Planks are great for the waistline as well as other muscles and you can fancy them up. You can also do Russian Twists, vertical hip thrusts, hip thrusts, full body roll up....the list goes on. Google waist slimming exercises and a bunch will come up!!2
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What is your goal?
ETA: if you're looking to lose weight in your abdominal area, I suggest fork putdowns. If you're looking to strengthen your core but understand you can't spot reduce any area, I suggest landmines, planks, and flat lying straight leg lifts.8 -
You can't spot reduce. https://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach3
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Ab wheel for abs, one-arm deadlifts for obliques.3
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Planks, sit ups, leg raises and Russian twists helped me!0
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You can't spot reduce. https://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach
She didn't mention anything about losing fat, only effective exercise.
OP ~ ab wheel, hanging leg raises and inverted pikes all are very effective.1 -
_dracarys_ wrote: »What is your goal?
ETA: if you're looking to lose weight in your abdominal area, I suggest fork putdowns. If you're looking to strengthen your core but understand you can't spot reduce any area, I suggest landmines, planks, and flat lying straight leg lifts.
This and table push-aways.0 -
deadlifts1
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For females, I always recommend high rep exercises for abs and stay away from weighted exercises unless you want to add a little more volume to your abdominals. If you don't have a lot of ab muscles, do weighted exercises like kneeling cable curls, weighted leg lifts (or hanging leg lifts), dumbell side bends (jacknifes) and plate twists (standing or lying in crunch). Otherwise, if you don't want to bulk up your abs, just tighten them, you can do all of these at high rep, no added weight other than body weight.3
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I'm looking for your suggestions of exercises that target the abs, waist, obliques, etc. What do you work into your routine most often or find most effective? I'm looking to shake up my routine a little bit and would love to hear from you!
Thanks in advance
believe it or not...barbell hip thrusts will make your waist smaller bc you are tightening your posterior chain, gaining some beautiful glute muscle and hence, a smaller waist and a faster metabolism.
Bret Contrares tested heavy bb hip thrusts on his girlfriend and after a month, her waist was smaller.3 -
I'm looking for your suggestions of exercises that target the abs, waist, obliques, etc. What do you work into your routine most often or find most effective? I'm looking to shake up my routine a little bit and would love to hear from you!
Thanks in advance
believe it or not...barbell hip thrusts will make your waist smaller bc you are tightening your posterior chain, gaining some beautiful glute muscle and hence, a smaller waist and a faster metabolism.
Bret Contrares tested heavy bb hip thrusts on his girlfriend and after a month, her waist was smaller.
You're basically creating an illusion by increasing the width of a complimenting area. One other way to work abs is to constantly tense and relax your abs all day long.
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I'm looking for your suggestions of exercises that target the abs, waist, obliques, etc. What do you work into your routine most often or find most effective? I'm looking to shake up my routine a little bit and would love to hear from you!
Thanks in advance
believe it or not...barbell hip thrusts will make your waist smaller bc you are tightening your posterior chain, gaining some beautiful glute muscle and hence, a smaller waist and a faster metabolism.
Bret Contrares tested heavy bb hip thrusts on his girlfriend and after a month, her waist was smaller.
You're basically creating an illusion by increasing the width of a complimenting area. One other way to work abs is to constantly tense and relax your abs all day long.
Pooping and barfing are also legit ab exercises.5 -
I'm looking for your suggestions of exercises that target the abs, waist, obliques, etc. What do you work into your routine most often or find most effective?
Depends on the goal:
- To make those muscles bigger, selectorized ab machines are among the best. Or an ab wheel, if you don't have gym access.
- To shrink the fat layer over the muscle, follow the usual fat loss advice of a calorie deficit plus full-body strength training to maintain muscle. As it is written, "can't spot reduce fat".
- For functional ab strength, i like beating up a heavy boxing bag.
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I'm looking for your suggestions of exercises that target the abs, waist, obliques, etc. What do you work into your routine most often or find most effective? I'm looking to shake up my routine a little bit and would love to hear from you!
Thanks in advance
Body weight farmer's carries. 40% body weight overhead carries.0 -
I'm looking for your suggestions of exercises that target the abs, waist, obliques, etc. What do you work into your routine most often or find most effective? I'm looking to shake up my routine a little bit and would love to hear from you!
Thanks in advance
believe it or not...barbell hip thrusts will make your waist smaller bc you are tightening your posterior chain, gaining some beautiful glute muscle and hence, a smaller waist and a faster metabolism.
Bret Contrares tested heavy bb hip thrusts on his girlfriend and after a month, her waist was smaller.
You're basically creating an illusion by increasing the width of a complimenting area. One other way to work abs is to constantly tense and relax your abs all day long.
actually no. when you measure the waist, it is smaller. I have done it too. I've lost an inch in my waist. everything "tightened up" in the area.0 -
You can't spot reduce. https://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach
That is true, but even if you look at the link you posted it says a "appearance of a toned mid-section" can be advanced by strength training. So exercises that mainly focus on the abdomen can still be beneficial.
That being said, my main abdomen work out is a double crunch - lie on your back with arms and legs extended so you are fully flat on the ground. Hold a 10 or 25 lb. plate with your hands, pull knees up while simultaneously pulling plate over head. Go back to original position, do not let your head or feet touch the ground. This is one rep. I like to do four sets of 25 while holding a 25-lb. plate.
Other exercises include leg lifts on the Roman chair, planks, reverse planks, scissor kicks (key is not letting feet or head touch the ground), ball knee-ups (lie in plank position with arms fully extended instead of being bent at the elbows, place feet on exercise ball and roll ball up so knees are at chest) and the roller tool.1 -
Here's a 15-minute core routine from Kansas State trainers. It's for runners specifically, but it is still good even if you aren't a runner.
https://www.youtube.com/watch?v=EvwuTw6rjTY
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For females, I always recommend high rep exercises for abs and stay away from weighted exercises unless you want to add a little more volume to your abdominals. If you don't have a lot of ab muscles, do weighted exercises like kneeling cable curls, weighted leg lifts (or hanging leg lifts), dumbell side bends (jacknifes) and plate twists (standing or lying in crunch). Otherwise, if you don't want to bulk up your abs, just tighten them, you can do all of these at high rep, no added weight other than body weight.
I don't understand why you would tell females to stay away from weighted exercise. Women do not "bulk" up like men using strictly exercise. You are doing a great disservice to women if you are not using weighted exercises and progressively increasing the weight.7 -
For females, I always recommend high rep exercises for abs and stay away from weighted exercises unless you want to add a little more volume to your abdominals. If you don't have a lot of ab muscles, do weighted exercises like kneeling cable curls, weighted leg lifts (or hanging leg lifts), dumbell side bends (jacknifes) and plate twists (standing or lying in crunch). Otherwise, if you don't want to bulk up your abs, just tighten them, you can do all of these at high rep, no added weight other than body weight.
I don't understand why you would tell females to stay away from weighted exercise. Women do not "bulk" up like men using strictly exercise. You are doing a great disservice to women if you are not using weighted exercises and progressively increasing the weight.
I agree,lifting weights is great,. it has changed my body a lot and for the better.Im not bulky either
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Trampolining is great cardio and works core. !!! I'm a few weeks into it now. (Hope the spelling is correct for it)lol0
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You can't spot reduce. https://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach
^ This. You can't really target weight loss to one specific area, but lowering your overall body fat % through diet and exercise while also targeting your abs with various exercises will increase definition and maximize your results.
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Back squats require alot of torso strength and help build those "ABS" everyone is looking for. No crunches1
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My most consistent and enjoyable exercise is cardio kickboxing. When you're twisting, throwing punches and kicks from your hips and shoulders, its great core work. I do heavy compound lifts, but don't really consider that an ab workout. The only ab-specific exercise I do is landmine 180s, cause its kind of fun. I keep trying to incorporate hanging leg raises and ab wheel rollouts, but can't stick with it. They're so unpleasant and awkward!0
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bump0
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fredericktambunan wrote: »Back squats require alot of torso strength and help build those "ABS" everyone is looking for. No crunches
That they do, but I assure you extra helps. No one wants their abs to be the weak link in their squat. Noodly midsections are never good when shouldering 3x bodyweight.1 -
CharlieBeansmomTracey wrote: »For females, I always recommend high rep exercises for abs and stay away from weighted exercises unless you want to add a little more volume to your abdominals. If you don't have a lot of ab muscles, do weighted exercises like kneeling cable curls, weighted leg lifts (or hanging leg lifts), dumbell side bends (jacknifes) and plate twists (standing or lying in crunch). Otherwise, if you don't want to bulk up your abs, just tighten them, you can do all of these at high rep, no added weight other than body weight.
I don't understand why you would tell females to stay away from weighted exercise. Women do not "bulk" up like men using strictly exercise. You are doing a great disservice to women if you are not using weighted exercises and progressively increasing the weight.
I agree,lifting weights is great,. it has changed my body a lot and for the better.Im not bulky either
I second this. As a female who was afraid to lift heavy, at age 45 I finally hired a PT and have been lifting heavy for 4 months. Not only is my waist smaller, my bum looks better and my legs are getting really shapely. I have not gained any inches in my legs and my bum has gained about .5 inches.
I now have more of an hour-glass figure and I LOVE IT.
I swear by barbell hip thrusts and compound movements like deadlifts and any kind of squat/lunge variation. I look amazing and not bulky. I lost an inch in my waist and I actually look ok naked haha
My barbell hip thrust progression:
week 1 (3 sets of 45 lbs - just the bar)
week 2 (3 sets of 55 lbs)
week 3 (3 sets of 65 lbs)
week 4 (3 sets of 70 lbs)
week 5 (3 sets of 80 lbs)
week 6 (3 sets of 85 lbs)
week 7 (3 sets of 85 lbs)
week 8 (3 sets of 90 lbs)
week 9 (3 sets of 95 lbs)
week 10 (3 sets of 100 lbs)
week 11 (3 sets of 115 lbs)
week 12 (3 sets of 135 lbs)
week 13 (3 sets of 145 lbs)
week 14 (3 sets of 155 lbs)
week 15 (3 sets of 155 lbs)
week 16 (3 sets of 165 lbs)0 -
My most consistent and enjoyable exercise is cardio kickboxing. When you're twisting, throwing punches and kicks from your hips and shoulders, its great core work. I do heavy compound lifts, but don't really consider that an ab workout. The only ab-specific exercise I do is landmine 180s, cause its kind of fun. I keep trying to incorporate hanging leg raises and ab wheel rollouts, but can't stick with it. They're so unpleasant and awkward!
I find that I am getting beautiful toned abs from heavy weights also. In between sets, I will hold a plank or do some leg raises for extra pump.0
https://youtu.be/Z-A1zl8Laes
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