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, and you don’t need a personal trainer or spotter.
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. Start off moving slowly but you can increase your speed as you become familiar with the exercise.
Dumbbell Side Bends
The dumbbell side bends is an exercise that requires no more than leaning to the side. The dumbbells add weight for your oblique muscles to lift. Stand up straight with your feet hip-width apart and parallel to each other. The arms hang at your sides with a dumbbell in each hand. Pull your shoulders back and look straight ahead. Lean to your right and lower the dumbbell along the outside of your right leg. You should feel the left oblique work as you stand back up. Work the right oblique by first leaning to the left and then standing back up. The arms stay straight and relaxed. Do not bend your elbows to lift the weights.
Standing Medicine Ball Trunk Rotations
Standing medicine ball trunk rotations work all the muscles of your abs too, but it is also a useful exercise for your upper body. The muscles of your upper and middle back, the rhomboids and erector spinae, and the muscles of your shoulders are involved in holding the medicine ball and rotating your torso. Standing up tall with your shoulders pulled back and your spine straight is an important guideline for this exercise. The action is easy: stand and twist. Do the exercise by holding a medicine ball in front of your chest with your elbows bent and then rotating your upper body to the left. The rotation should only happen to your upper body. Your legs and hips do not move. Make sure you rotate to the right, too.
About this Author
Sarka-Jonae Miller has been a freelance writer and editor since graduating cum laude from Syracuse University in 2003. She was a personal trainer for four years with certifications from AFAA and NASM. Miller also worked at 24 Hour Fitness, LA Fitness and as a mobile trainer. Her career in the fitness industry begin in 2000 as a martial arts, yoga and group exercise instructor.
