7 Best Exercises for a Tapered Waist

Having a tapered waist is a popular aesthetic goal for many people. While genetics play a role in the shape of your waist, there are exercises you can do to help achieve a more tapered appearance. In this article, we’ll discuss the 7 best exercises for a tapered waist.

1. Side Plank
   

The side plank is a great exercise for targeting the oblique muscles on the sides of your waist. To perform a side plank, start by lying on your side with your legs straight and your elbow directly under your shoulder. Lift your hips off the ground so that your body forms a straight line from head to toe. Hold this position for 30-60 seconds, then switch sides and repeat.

2. Russian Twist
   

The Russian twist is another effective exercise for targeting the oblique muscles. To perform a Russian twist, sit on the ground with your knees bent and your feet flat on the floor. Lean back slightly and lift your feet off the ground so that your shins are parallel to the floor. Hold a weight or medicine ball with both hands and rotate your torso to one side, then to the other. Aim for 10-15 reps on each side.

3. Bicycle Crunches
   

Bicycle crunches are a popular exercise for targeting both the rectus abdominis (the "six-pack" muscle) and the oblique muscles. To perform a bicycle crunch, lie on your back with your hands behind your head and your knees bent. Lift your shoulders off the ground and bring your right elbow towards your left knee while straightening your right leg. Repeat on the other side, alternating back and forth for 10-15 reps on each side.

4. Woodchopper
   
5. The woodchopper exercise is great for targeting the oblique muscles and mimics the motion of swinging an axe. To perform a woodchopper, stand with your feet shoulder-width apart and hold a weight or medicine ball with both hands. Start with the weight above one shoulder, then twist your torso and bring the weight down to the opposite hip. Repeat on the other side, aiming for 10-15 reps on each side.

5. Plank Jacks
   

Plank jacks are a challenging exercise that target the rectus abdominis, obliques, and lower back muscles. To perform a plank jack, start in a plank position with your hands directly under your shoulders and your feet together. Jump your feet out wide, then back together, while maintaining a straight line from head to heels. Aim for 10-15 reps.

6. Standing Side Bend
   

The standing side bend is a simple exercise that targets the oblique muscles. To perform a standing side bend, stand with your feet hip-width apart and your arms at your sides. Raise one arm overhead and bend your torso to the opposite side. Repeat on the other side, aiming for 10-15 reps on each side.

7. Swiss Ball Crunches
   

Swiss ball crunches are a great exercise for targeting the rectus abdominis and oblique muscles while also challenging your balance. To perform a Swiss ball crunch, lie on a Swiss ball with your feet flat on the ground and your hands behind your head. Lift your shoulders off the ball and crunch upwards while contracting your abs. Aim for 10-15 reps.

These 7 exercises are great for targeting the muscles in your waist and helping to achieve a more tapered appearance. Be sure to incorporate a variety of exercises into your workout routine and focus on maintaining good form to maximize the benefits of each exercise.