The best exercises for the waist are ones that are functional, challenging, and don't require any equipment to perform. Functional exercises are ones that make the body work in a way that the body is used in everyday life. These exercises are so good because they help prevent injuries, all while improving the overall look of one's midsection
Plank
The
plank exercise is an effective exercise for the waist. The plank is
functional because the abdominals are mean for supporting the spine in
the standing position, not for flexion of the spine like a crunch or
sit-up. The plank exercise forces the abdominals to support the weight
of the spine in a prone position. To do the plank, lay on your stomach
with your elbows directly beneath your shoulders. Place one foot firmly
on the ground and lift your waist off the ground. Bring the other foot
next to the planted foot, lifting the knees off the ground. Flex the
abdominal muscles by pulling the belly button towards the spine, breathe
normally and be sure not to let the lower back arch. Start with
15-second holds, building up to one minute
Side Plank Reach Throughs
The
side plank reach through is a variation on the standard side plank. The
side plank is similar to the plank, differing in that you are
positioned on your side. The reach through involves the arm on top to
reach through the space created by your body and the ground, then
rotating back to the starting position. This exercises challenges the
obliques, helping to create a trim waist
V-sit Rotation
Another
oblique exercise is the V-sit rotation. The V-sit rotation is good
because it requires the other abdominal muscles to be active in a
stabilizing role, while the obliques are working hard to perform the
movement. The V-sit rotation is done by sitting on the floor with the
knees bent about 90 degrees. Tuck the tailbone under you and slowly lean
back until the abdominals are supporting the upper body. Rotate the
upper body, turning the chest from one direction to the other in a slow
controlled motion
Bicycle Crunch
The
bicycle crunch is one of the most challenging exercises for the waist.
All the muscles of the abs have to work hard throughout the movement. To
do the bicycle crunch correctly, lie down on your back with your feet
lifted in the air, one extended out stretched, the other in towards your
chest. Pull the belly button in towards the spine so the lower back is
flat on the ground. Lift your chest off the ground and hold. In a
controlled movement, alternate outstretching one leg while bringing the
other leg in towards the chest, simulating riding a bicycle. Rotate the
upper body so that the opposing elbow and knee come together each time
Waist Exercises for Men