The abdominal muscles are involved in stabilization of your torso and supporting proper posture throughout the day. Your transverse abdominus, the muscle that wraps around your waist to act as a muscular corset, is especially important in getting a smaller waist. You can tone and strengthen your abs, especially your transverse abdominus, by performing plank exercises that require torso stabilization. Add abdominal training to your fitness routine three times a week to reduce the size of your waist.
Side Plank with Twist
The side plank with a twist will work all the muscles of your abs, including your transverse abdominus. Begin by lying on your right side on the ground, with the weight of your upper body supported on your elbow, and your legs stacked on top of each other. Engage your transverse abdominus by pulling your belly button to your spine. Lift your left hip up toward the ceiling, pressing your weight into your right elbow and foot, until your torso is in line with your legs. Extend your left arm straight up towards the ceiling. This is the starting position. Rotate your upper body slightly to the right as you reach your left hand around your body, under your right side. Return to the starting position to complete one rep, and perform three sets of 10 reps. Repeat on the other side.
Walking Plank
The walking plank will tone and strengthen your transverse abomdinals, as well as the muscles that run along the front of your abs. Get on your hands and knees on the floor, and engage your abs by pulling your belly button to your spine. Walk your hands forward by a foot, allowing your hips to lower. Use your abs to prevent your back from sagging. This is the starting position. Move your right arm out to the side, a few inches from your body. Move your left hand to cross it over your right, moving your torso to the right. Cross your right hand over your left and continue to cross your hands for four steps. Step back to the starting position, and repeat on the other side to complete one rep. Perform three sets of five reps.
Elbow Plank with Rotated Knee
The elbow plank with rotated knee will challenge your balance, increasing the work done by your transverse abdominus, which will help you get a smaller waist. Begin by lying on your stomach on the floor, with your weight rested on your elbows. Engage your abs as you shift your weight into your toes and raise your torso, so your body forms a straight line. This is the starting position. Keeping your hips as low as you can, bring your right knee in toward your chest, and twist slightly at the torso so your right knee moves towards your left shoulder. Hold this position for 30 seconds, then repeat twisting your left knee to your right shoulder to complete one rep. Perform three to five reps.
About this Author
Louise Tremblay recently finished an M.Sc. in molecular and cellular biology in Ontario, Canada, with years of cancer research experience. She has experience writing articles and Web content on science, heath and fitness, diet and personal wellness.
