Waist Exercises - Videos and Instructions

There are many great waist exercises that target the side (and the front) of your stomach. Here I'll show you three simple exercises you can do at home.

The first one is from Jillian Michael's No More Trouble Zone Workout DVD. It’s a great circuit training workout by the way. I used it when I was still fairly new to exercise. Geeze ... I sweated like crazy.

Anyway, the following exercise (which Jillian appropriately called “squirm”) targets the side of your tummy.

Waist Exercises (1)


  1. Lie on the floor with your knees bent and feet on the floor. Keep your arms by your side with your palms facing away from you.
  2. Contract your ab and raise your shoulders off the floor.
  3. Without scraping the floor with your back, try to touch your inside ankles, swaying from side to side.
  4. Do 2 sets of 12 to 15 repetitions.

Things To Watch Out For

  • Keep your ab contracted the whole time.
  • Don't forget to breathe.
  • If you can't touch the inside ankles, just try to touch your outside ankles. And gradually work towards touching your inside ankles.
  • Keep your shoulders off the floor at all times.

This exercise was very hard for me when I was starting out.

I did wonder how those two girls working out in Jillian’s DVD could manage to smile throughout that exercise. There I was grimacing and grunting trying to keep up with them.

The following two exercises are from Kelly Coffey-Meyer's 30 Minutes To Fitness Weight Workout DVD. Another great workout which I used when I was new to using heavy dumbbells.

You’ll need a towel or a cloth to perform the exercises below. The reason for using the towel is to make sure you reach down far enough to work your waist.

Waist Exercises (2)


  1. Put a small towel on the floor in front of you.
  2. Stand with your feet wider apart than shoulder width. Keep your knees slightly bent and your toes pointing out at about 45 degrees.
  3. Reach up with both arms as you lean over to your right. Keep your arms close against your ears.
  4. Put your left hand on your hip, squat and reach down with your right hand to pick up the towel.
  5. Stretch your right arm across the front of your body at shoulder height, parallel with the floor.
  6. Squat and put the towel back down.
  7. Repeat from step 3.
  8. Keep doing this for one minute.
  9. Change sides (i.e. pick the towel up with your left hand) and repeat for another minute.

Things To Watch Out For

  • Don't forget to breathe throughout the exercise.

Waist Exercises (3)


  1. Hold a small towel in your right hand.
  2. Stand with your feet wider apart than shoulder width. Assume a semi squat position with your toes pointing out.
  3. Put your left hand on your hip.
  4. Reach up with your right arm as you lean over to the left. Keep your right arm close to your ear.
  5. Your right leg, body and right arm should make a straight line.
  6. Reach down without changing the position of the lower body and put the towel down by the outer edge of your right foot.
  7. Repeat the right arm stretch without the towel.
  8. Pick up the towel using the same method as in step 6.
  9. Start all over again from step 4.
  10. Keep doing this for one minute.
  11. Change sides and repeat for another minute.

Things To Watch Out For

  • Keep your lower body as still as possible. Use your midsection muscles.
  • Breathe properly throughout the exercise.

The waist exercises 2 & 3 were done during the active rest period in the lower body workout on Kelly’s DVD. Even though she called it a “rest period,” it was nothing like rest at all. :-S

In those exercises, you'll also feel the burn in your thighs as well. That's an extra bonus. They're great to finish your weight training workout with.

That said there’s one critical thing you must realize though ...

Doing exercises that target your waist will certainly help trim your midriff.

But …

The only way to get a slim waistline is to have a healthy balanced diet and to exercise your whole body.

If you don’t know what and how much you should be eating, this nutrition program will show you. It’s one of the few sensible programs that teach you how you should eat to burn your fat away and keep it off forever.

If you need a whole body exercise program, choose from a collection of workout dvds you can follow along with. Or use my own beginner circuit training workout.

Whatever you choose, good luck!

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