A smaller waist can be yours with the help of core strengthening exercises, particularly those that target the lower back and intercostal muscles.
A toned physique, better posture, and abdominal stability are all results of the work of these muscles. If you want to lose weight, here’s a list of exercises that work:
1. Side Plank
When it comes to strengthening your core and focusing on the muscles between your ribs, side planks are your best bet. To give the illusion of a smaller waist, this exercise will help you strengthen and tone the muscles that run along its perimeter.
- Lie on your side with your legs stacked and prop yourself up on your elbow, keeping your body in a straight line.
- Hold this position for 30-60 seconds, engaging your core muscles.
- Switch sides and repeat.
2. Russian Twists
A toned stomach is impossible to achieve without training the intercostals and obliques, and Russian twists are a great way to do just that. Depending on your current fitness level, you can choose to use or not use weights for this workout.
- Sit on the floor with your knees bent and feet lifted off the ground, balancing on your sit bones.
- Hold a weight or medicine ball with both hands and twist your torso to one side, then to the other, while keeping your core engaged.
- Perform 10-15 twists on each side.
3. Bicycle Crunches
Bicycle crunches are an active core workout that works the lower abs, intercostals, and obliques all at once. If you want a strong, defined waist, this is the exercise for you.
- Lie on your back with your hands behind your head and legs raised, forming a 90-degree angle with your thighs.
- Perform a crunch while pedaling: Bring your right elbow to your left knee as you extend your right leg straight out.
- Switch sides by bringing your left elbow to your right knee while extending your left leg.
- Continue alternating sides for 15-20 repetitions.
4. Pallof Press
When done properly, the Pallof press can help stabilize and strengthen the entire abdominal region. By actively engaging the intercostal muscles and strengthening the core, this exercise aims to resist rotation.
- Stand with your feet shoulder-width apart and hold a resistance band or cable with both hands, keeping it at chest height.
- Press the band or cable straight out in front of you, resisting the urge to rotate your body.
- Hold for a few seconds, then return to the starting position.
- Perform 10-15 repetitions on each side.
5. Walking with Weights
One easy technique to strengthen your abdominal and intercostal muscles is to walk while wearing a weighted vest or using dumbbells. This activity not only promotes overall fat loss but also strengthens and stabilizes the core.
