Exercises For Waist

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Best 15 Exercises For Waist

by Valerie Zeller Valerie Zeller

Ab Crunches
Ab Crunches
Ab Crunches

Ab Crunch

Crunches are one of the most common exercises for your abdominal muscles. Similar to a sit-up, crunches involve lifting the upper body up off the floor or mat using your core. It’s important to not crunch so high that the exercise becomes a sit-up, because that will take emphasis off of your abdominals and onto your hip flexors.

How to do Ab Crunches

  • Lay flat on your back and put your hands behind your ear. Bend your knees and firmly place your foot on the concrete. This is your starting spot.

  • Keep your elbows bent, relax your core, and raise your shoulders and upper back off of the board. Keep at the top for a second and then withdraw back down to starting place.

Superman Exercise
Superman Exercise
Superman Exercise

Superman Exercise

The Superman exercise helps develop your core and lower back muscles while providing a great stretch for your back. This floor exercise is popular in yoga studios, boxing gyms and bootcamps alike, and it will leave you stronger, well-stretched and feeling heroic!

How to do Superman Exercise

  • The superman workout is perfect for the lower relaxing and improving back and heart muscles.

  • Start out lying flat on your stomach with your arms spread out in front of you.

  • Slowly lift your arms and legs up off of the floor and stay onto this pose for a few seconds before you experience a deep stretch between your chest and back muscles.

  • Go back to the starting spot.

In And Out Abs
In And Out Abs

In And Out Abs

In And Out Abs is a bodyweight exercise that works your abs, quadriceps, hip flexors, lower abs and upper abs and is a great challenging move. When done correctly, it can effectively target your core, hips, legs, lower body, thighs, upper legs and waist. It requires no equipment to do.

Scorpion
Scorpion

Scorpion

Scorpion is a bodyweight exercise that works your abs and quadriceps and is a great moderate move. When done correctly, it can effectively target your core, hips, legs, lower body, upper legs and waist. It requires no equipment to do.

How to do Scorpion

  • Begin lying facedown on the floor in a "T" role.

  • Remove your shoulders and move them to the side and stretch your left leg and arm gradually around your body to your right hand.

  • Keep this place and move back to the starting point.

Bicycle Crunches
Bicycle Crunches
Bicycle Crunches

Bicycle Crunch

Bicycle is abdominal exercises designed to work and strengthen the core. While lying on your back and moving your legs (in a way similar to pedaling on a bike), your abs will “crunch” as you draw your leg in toward you. Bicycles are a great exercise if you are trying to target multiple areas of your abdominals, such as your obliques and upper abs.

How to do Bicycle Crunches

  • Begin by sitting on a mat with your lower back pushed tightly into the dirt. Place your hands behind your back.

  • Lift your legs off the floor at a 45-degree angle as you continue to raise your head and neck off the table, holding your abdominal muscles drawn back.

  • Begin to pick your upper body up and pull one of your knees in towards your chest. Around the same moment, tilt your back, neck and shoulders into the leg that is pulling inwards, making your elbow reach your thigh.

  • Twist to the other foot, turning toward the opposing leg as it pulls back towards you.

Windmill
Windmill
Windmill

Windmill

Windmill is a bodyweight exercise that works your abs, hamstrings, deltoids, wrist flexors, front deltoids and side deltoids and is a great easy move. When done correctly, it can effectively target your arms, core, legs, lower body, shoulders, upper body, upper legs and waist. It requires no equipment to do.

Inverted Row
Inverted Row

Inverted Row

Inverted Row is a strength exercise that works your abs, traps and spinal erectors and is a great moderate move. When done correctly, it can effectively target your core, lower back, lower body, neck, shoulders, upper back, upper body and waist. It requires barbell to do.

How to do Inverted Row

  • Start out by taking a barbell and rising it on a rack at around waist level.

  • Place yourself underneath the handle, gripping it with a shoulder width grasp and holding your leg stretched straight out with feet on the table.

  • Flex up towards your knees, pushing your shoulders into the bar until you notice a pressure in your middle and lower back.

  • 4) Keep this role for a count and return back to the starting spot.

  • Repeat with as many reps and sets as needed.

Warrior Pose 1
Warrior Pose 1
Warrior Pose 1

Warrior Pose 1

Warrior Pose 1 is a bodyweight exercise that works your abs, deltoids, quadriceps, splenius and side deltoids and is a great basic move. When done correctly, it can effectively target your buttocks, core, hips, legs, lower body, neck, shoulders, upper body, upper legs and waist. It requires no equipment to do.

How to do Warrior Pose 1

  • Start out by walking laterally on the left leg so both legs are 3 feet apart.

  • Then raise the left knee at a 45 degree angle to your front foot and lunge into the right hip.

  • Hold the left leg straight and move the glutes and knees in the direction of the right and lift your arms upward in a complete stretch.

  • Keep this article for around 5 to 10 breaths and then turn sides.

Swan Exercise
Swan Exercise
Swan Exercise

Swan Exercise

Swan Exercise is a none exercise that works your abs, triceps, deltoids, pecs, rhomboids and spinal erectors and is a great easy move. When done correctly, it can effectively target your arms, chest, core, lower back, lower body, middle back, shoulders, upper body, upper chest and waist. It requires mat to do.

Mountain Climbers
Mountain Climbers
Mountain Climbers

Mountain Climber

The Mountain Climber is a bodyweight exercise that serve as a great full-body workout. This plyometric plank movement does it all: increases core strength, defines the shoulders, chest and upper back, works the quads and glutes -- all while raising the heart rate.

How to do Mountain Climbers

  • Begin in the push-up position with your arms fully straight and immediately under your knees. Your body will shape a straight line from your neck to your knees.

  • Squeeze your stomach, raise one foot off the floor and pull your leg back into your chest while holding your body in as clear of a line as possible. Adjust to the beginning point and perform the action on the opposite hip.

Leg Raises
Leg Raises
Leg Raises

Leg Raise

Leg Raises is a bodyweight exercise that works your abs, lower abs and upper abs and is a great basic move. When done correctly, it can effectively target your core and waist. It requires no equipment to do.

How to do Leg Raises

  • The leg raise movement helps function to stabilize the lower abs which are usually a hard muscle to reach.

  • Start out either sitting on a flat bench or lying down on the floor, holding your hands under your shoulders to stabilize your back because that would be the beginning point of the exercise.

  • When in place, hold your feet aligned with your toes sticking out, gently lift your legs up towards the ceiling gripping your ab muscles in the process.

  • Keep on the move upward when gripping your lower abs and until you hit the top spot, pause and hold for a count, then gradually return back to the starting place in a guided manner.

  • Tips :

  • You don't have to have a wide range of motion for this exercise for it to be successful.

Russian Twist
Russian Twist
Russian Twist

Russian Twist

A Russian Twist is an abdominal exercise that emphasizes the obliques, the abdominal muscles running down either side of your upper body. It involves twisting your body from side to side in the “sit-up” position, and often includes the use of a heavy weight, such as a medicine ball or kettlebell, to add resistance and build explosiveness in the upper torso.

How to do Russian Twist

  • Start sitting straight on the floor or a pad with the legs extended somewhat more than 90 degrees. Place your limbs on the ground at your feet.

  • Raise your arms in front of you and hold onto the opposite wrists.

  • Lie back gently to an almost 45-degree angle, or when you sense discomfort in the abdominals.

  • Start turning your body as much as you can to the side.

  • Twist the body in the opposite direction and then move, alternating sides.

U Crunches
U Crunches
U Crunches

U Crunch

U Crunches are a bodyweight exercise that works your quadriceps, hip flexors, lower abs, upper abs and transverse abs and are a great moderate move. When done correctly, they can effectively target your core, hips, legs, lower body, thighs, upper legs and waist. They require no equipment to do.

Oblique Crunches
Oblique Crunches
Oblique Crunches

Oblique Crunch

Oblique Crunches are a bodyweight exercise that works your obliques and are a great basic move. When done correctly, they can effectively target your core and waist. They require no equipment to do.

How to do Oblique Crunches

  • Lie on your back and cross the left foot over the right leg, palms behind your ear.

  • Having lower back pushed into the floor, raise your head off the floor and then curve your upper body diagonally over your chest towards your left knee.

  • Continue on the other arm heading to the right hip.

  • Repeat with the same number of reps.

Warrior Pose 3
Warrior Pose 3
Warrior Pose 3

Warrior Pose 3

Warrior 3 Pose is considered an intermediate balancing yoga pose that creates stability throughout your entire body. It utilizes all of the muscles throughout your core, arms and legs. The position improves balance, posture and full-body coordination while it strengthens the whole back side of the body.

How to do Warrior Pose 3

  • Start this pose in the Warrior 1 position with your right leg in front of your body, toes faced forward and your left leg extending behind you.

  • Hold you arms stretched into the sky with your stomach close and shoulder blades loose.

  • Take a deep breath in and on your exhale fold your body over your front side, dropping your ribs into your close.

  • Straight out your right leg and raise up with your left leg so that it is level with the surface, eyes facing forward and forward.

  • For your legs, hold them stretched out front throughout this posture over your shoulders, straight out in front of your chest.

  • Keep this place for 5 to 10 breaths and return back to the starting spot.

Looking for more?

Check out these 644 exercises which target your core, waist, lower body, legs and upper legs. Most of them require either no equipment or mat, exercise ball, weight machine or barbell and you can do them either at gym or at home or outdoor.

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Frequently Asked Questions

How many exercises for waist are there?

Now we have 644 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work abs, quadriceps, deltoids, glutes and hamstrings.

Where can one do these exercises?

You can do most of these exercises either at gym or at home or outdoor.