If you’re looking to decrease the size of your waistline without expensive gym memberships or fancy equipment, bodyweight exercises could be the perfect solution. These exercises are efficient and useful movements that utilize your own body weight to help you gain strength and eliminate fat.

Given the abundance of conflicting information available online, it’s easy to feel overwhelmed about where to begin. Luckily, ETNT can assist. We spoke with Lola Lopez Guardone, CPT, an ACE-certified personal trainer at FitForAll, who offers her top five bodyweight exercises for rapidly reducing your waistline. According to Guardone, “Bodyweight workouts involve core stabilizers and postural muscles, which not only assist in tightening your waistline but also enhance balance, coordination, and overall control.”

Getting rid of belly fat necessitates more than just performing countless crunches or sit-ups. Instead, it’s essential to focus on functional, full-body exercises that activate your core while involving muscle groups throughout your entire body. This is where the upcoming exercises play a vital role. If you’re prepared to tone up, increase your metabolism, and firm up your midsection, continue reading for these five crucial bodyweight exercises that will help you achieve a firm and slender waistline.

(When you’re finished, don’t miss these 5 Strength Moves That Build Muscle Without Lifting Weights.)

Plank to Shoulder Tap

This variation on the classic plank exercise is a game-changer for building deep core strength and improving your posture. Guardone tells us, “This move trains your anti-rotational core strength, stabilizing your spine and sculpting your obliques.”Guardone.

How to Do It:

1. Begin in a high plank position with your hands directly under your shoulders.
2. Keep your body in a straight line from head to toes and flex your abdominals.
3. Tap your right shoulder with your left hand while stabilizing your hips.
4. Return your left hand to the ground and repeat the movement on the other side.
5. Alternate shoulder taps for the recommended time or reps.

Recommended Reps & Sets:

• Perform 3 sets of 30 to 45-second rounds. Rest for one minute between sets.

Deadbugs

“Deadbugs train core stability and coordination, helping tighten your midsection,” Guardone explains. This move is fantastic for strengthening your abs while protecting your lower back.

How to Do It:

1. Lie on your back with your arms extended toward the ceiling and your knees bent at 90 degrees.
2. Slowly lower your right arm and left leg toward the floor while keeping your core engaged and lower back flat on the ground.
3. Return to the starting position and repeat on the other side.
4. Continue alternating for the recommended time or reps.

Recommended Reps & Sets:

• Complete 3 sets of 10 to 12 reps per side. Rest for one minute between sets.

Mountain Climbers

Mountain climbers are a full-body exercise that combines cardio and core engagement. And since it’s a high-intensity exercise, mountain climbers can help elevate your heart rate, torch fat, and strengthen your core all at once for a trimmer waistline.

How to Do It:

1. Get into a high plank position with your hands under your shoulders and your body in a straight line.
2. Drive your right knee toward your chest, keeping your hips low and your back flat.
3. Quickly switch legs by bringing your left knee toward your chest.
4. Continue alternating as fast as you can while maintaining control.

Recommended Reps & Sets:

• Perform 3 sets of 30 to 60-second rounds. Rest for one minute between sets.

Side Plank with Reach-Through

“Side planks target your rotational core muscles, which help define your obliques and improve deep core strength,” Guardone explains. This move also challenges your balance, an underrated component of excellent overall health and fitness.6254a4d1642c605c54bf1cab17d50f1e

How to Do It:

1. Start in a side plank position with your elbow directly under your shoulder and your feet stacked.
2. Lift your hips so your body forms a straight line from head to toe.
3. Extend your top arm straight up then thread it underneath your torso and reach toward the opposite side.
4. Return to the starting position and repeat on the other side.

Recommended Reps & Sets:

• Perform 3 sets of 8 to 10 reps per side. Rest for one minute between sets.

Glute Bridge March

If you want to protect your spine and reduce lower back strain while targeting your midsection, the glute bridge march is a must-do. “The glute bridge march strengthens your glutes and core simultaneously, improving posture and stability,” Guardone says.

How to Do It:

1. Lie on your back with your feet flat on the floor and your knees bent at 90 degrees.
2. Lift your hips into a glute bridge, making sure your back stays flat and your core stays engaged.
3. Slowly march one leg at a time by lifting each foot off the ground, bringing your knee toward your chest.
4. Alternate legs while keeping your hips level.

Recommended Reps & Sets:

• Complete 3 sets of 10 reps per leg. Rest for one minute between sets.

Adam Meyer, RHN