Top 10 Exercises To Cinch The Waist & Sculpt Your Obliques (2024)

FAQs

How can I make my obliques tighter? ›

The side plank with hip lifts activates the obliques and helps to build endurance and core strength. This exercise works the deep abdominal muscles and helps to tighten and shrink the waistline.

The obliques or 'side waist' run along the sides of your torso. Many fitness experts will tell you that doing exercises that target this muscle will help get rid of your muffin top - the body fat that sits just above your waistband.

The best way to get a slimmer waist, aside from maintaining a healthy diet, is by strength training! Cardio workouts may be what you thought would be the bulk of your workout routine, but nope, focus on lifting weights. Strength training helps the body retain and build lean body mass while burning fat.

The proven strategies to reduce waist size are eating healthy and regular physical activity. Aerobic exercise burns overall calories and helps you reduce total body fat, especially if you make changes in your diet at the same time.

Bicycle crunches are an excellent exercise for engaging the entire core, including the obliques, promoting a toned and slim waist. Lie on your back, and lift your legs, forming a 90-degree angle. Bring your right elbow toward your left knee while extending your right leg. Repeat on the other side.

Unfortunately, losing fat from one specific spot just isn't possible. Side bends, side planks and twists all work the oblique muscles, but don't attack the fat covering them. The only way to address oblique fat is to reduce your overall body fat level which will result in leaner body, including around your obliques.

How can I lose oblique fat at home? ›

The best exercises for obliques are those that target the obliques. It should also help in strengthening and stabilizing the core. The side plank, crunches, and Russian twist are among the most effective exercises for obliques. However, many other exercises can be added to your workout.

Calorie restriction will help

Although not the whole story, restricting your energy intake for a week will certainly go some way to losing that inch. If you cut your intake by 500 calories each day, you should lose at least a pound over the course of a week.

As the transversus abdominus gets stronger from doing planks, it will tighten your waistline all the way around in a way that crunches never could. 2) Planks work quickly and efficiently. For a relatively small time investment, substantial results can be obtained quickly in strength and holding times.

Ripped obliques frame the abs and complete the entire area. And, no, training obliques will not make them too big — it will make them more defined as long as your bodyfat is low. One of the best ways to build impressive notches along the sides of your midsection is to do standing cable oblique crunches (not pictured).

The side plank is one of the easiest ways to work the two layers of muscle along the sides of your core, known as your obliques. These muscles help you rotate and bend your trunk, and they also play a role in helping to protect your spine.