Exercises to tone up your waist

Strengthening the oblique muscles, which extend along the sides of the waistline, with abdominal exercises is the key to achieve curves in this area. There are a variety of exercises that target the oblique muscles including floor exercises. Exercises that do not require people to have weight equipment or access to a gym can be just as effective for your waist as those that do. The muscles of the waist include the internal and external obliques, two of the easiest muscles to work. Toning your waist can be done with simple exercises.

Hip rotations
The hip rotations exercise is a core exercise that works your transverse abdominis, glutes and obliques. It works your obliques as you twist your hips and waist while holding a push-up position. To get into push up position, kneel on the floor and place your hands flat on the ground, with your arms straight. Then, straighten your legs and come onto your toes. Your body should be straight, with your back and neck forming a line. Bend your right knee and bring it toward your stomach as you rotate your hips to the left and cross your right knee across your body. This works your left oblique. Rotate your hips to the right and bring your knee out to your right side to work your right oblique. You should do an equal number of reps on both sides.

Side bends
Side bends may be done without weights to work your obliques as you laterally flex your spine. All you have to do is stand up straight and place your arms at your sides. The knees should be bent slightly, but only a little. The arms should be straight with your palms touching the outside of your legs. Lean to the right and reach for your toes. You won't actually reach your toes--just go as far as is comfortable. When you stand back up straight, you will use your left oblique muscle. You can either do a complete set on the right, or alternate sides. You can increase the difficulty of this exercise by holding something heavy in your hand, like a dumbbell or a water jug.

Reverse crunch exercise
The reverse crunch exercise targets the front of the abs. It can be done on an exercise bench or lying on the floor with your head next to a stable object. Raise your legs toward the ceiling with your knees bent at right-angles and reach over your head to grab a stable object, recommends NASM. You can use a couch to hold onto at home. To work your abs, you simply have to lift your hips off of the floor and round your lower back. Your knees will move toward your chest, but not touch your body. Lower your hips back to the floor to finish one rep.

Alternate foot hold
The alternate foot hold exercise is done sitting down and twisting from your waist to engage the obliques. Pilates practitioners will recognize this exercise because it is a simple mat Pilates exercise. First, sit on the floor with your legs straight. Open your legs to about 45 degrees. Sit up tall and hold your arms parallel to the floor at your sides. Then twist from your waist and reach toward your left foot. Bend forward from the waist too so you can touch your toes. Twist in the opposite direction to touch your right foot.

Bicycle maneuver
The bicycle maneuver as one of the most effective abdominal exercises. Lie on your back on the floor. Bring your legs into the air and bend your knees at a 90-degree angle. Place your finger tips gently behind your head while keeping your elbows wide and chin lifted. Slowly lift your right shoulder off the ground as you rotate the upper body to the left. At the same time bring the left knee into the chest and extend the right leg out straight, parallel to the floor, but still elevated. Continue to rotate the upper body bringing your right elbow to meet your left knee. Return to the starting position and then rotate to the other side, left elbow to your right knee and the left leg extended out straight.

A reminder about spot targeting:
Trying to spot reduce by targeting specific exercises to problem body areas does not work. The body is a system and you need to address the entire system if you want optimum results Doing crunches and sit-ups will strengthen the abdominal muscles but these exercises won't burn that layer of fat that resides there. Your body does not use its fat stores that way. An exercise program that works not only the abdominals and core muscles but the major muscle groups throughout the body is needed. This can be accomplished with weight or resistance training and cardio or aerobic workouts.