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When it comes to achieving a toned waistline, having a well-structured workout plan is key. To guide us through the right routine, we consulted with Chrystiana Lynn. Chrystiana is a certified nutritionist at Eden, a natural bodybuilding competitor, and a licensed nurse. Her approach focuses on cutting through the clutter and making sustainable choices to reach fitness goals. For those looking to shape their midsection, Chrystiana suggests incorporating five body-sculpting exercises into their fitness regimen.
Chrystiana emphasizes the importance of building core strength and improving functional fitness, drawing from her background as a nutritionist and bodybuilding competitor. She stresses the significance of treating your body as a whole unit, both in training and nutrition. According to her, transforming your waistline requires a comprehensive approach that encompasses exercise and diet.
Curious about the exercises that can aid in achieving a lean and sculpted waistline? Chrystiana shares her top five recommendations. To witness significant progress, she advises committing to training sessions two to three times a week.
Plank With Shoulder Taps

The plank with shoulder taps will help build a stable core and train your anti-rotation, which is essential when it comes to developing a lean, strong waistline.
- Begin in a high plank with your hands under your shoulders and body straight.
- Bend your elbows and lower your chest to the ground.
- As you rise up, lift your right hand and tap your left shoulder.
- Place your hand on the floor.
- Tap your left hand to your right shoulder.
Bicycle Crunches

Bicycle crunches should be performed controlled and at a slow pace. This crunch variation targets the rectus abdominis and obliques by rotational movement.
- Lie flat on your back, gently supporting your head with your hands.
- Lift your legs with bent knees.
- Raise your shoulders off the floor.
- Bring your left knee in toward your right elbow, extending your right leg.
- Repeat on the other side and continue to alternate.
Dead Bugs

Dead bugs will improve coordination and posture, while strengthening your deep core muscles.
- Lie flat on your back with your arms extended toward the ceiling and knees in a tabletop position.
- Press your back into the floor and engage your core as you lower one arm and the opposite leg.
- Repeat on the other side.
Russian Twists

Russian twists work your obliques while helping you develop rotational power in a safe way.
- Sit on the ground with bent knees and flat feet.
- Lean back just a bit so your torso and thighs create a “V” shape.
- Hold a dumbbell or medicine ball in front of your chest.
- Twist your torso to the left and right, bringing the weight beside your hip.
Alternative: Pallof Press (Anti-Rotation Core Exercise)

The Pallof press is an excellent way to train your core stabilizers and obliques by resisting rotation. If you have spinal issues, this is a safer option to consider.
- Anchor a resistance band at chest level.
- Assume a perpendicular position to the band with your feet planted shoulder-width apart.
- Hold the band in both hands and step away from the anchor point until there’s tension.
- Pull the band toward your chest, making sure your elbows are bent.
- Activate your core and press the band ahead of you until your arms are extended.
- Hold the position for 2 to 3 seconds.
- Use control to return to the start position.
- Repeat 10–12 reps per side.
Weighted Carries (Farmer or Suitcase Style)

Weighted carries are a stellar choice to build deep core strength via anti-lateral flexion. “Think: stronger posture, tighter waist,” Chrystiana suggests.
- Hold a weight—dumbbell or kettlebell—in each hand.
- Stand tall with your arms at your sides and your core activated.
- Walk forward for a set distance or time.
- Begin with 30 to 60 seconds per set.
Alexa Mellardo