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.

1. Begin in a high plank with your hands under your shoulders and body straight.
2. Bend your elbows and lower your chest to the ground.
3. As you rise up, lift your right hand and tap your left shoulder.
4. Place your hand on the floor.
5. Tap your left hand to your right shoulder.

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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.

1. Lie flat on your back, gently supporting your head with your hands.
2. Lift your legs with bent knees.
3. Raise your shoulders off the floor.
4. Bring your left knee in toward your right elbow, extending your right leg.
5. Repeat on the other side and continue to alternate.

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Dead Bugs

Dead bugs will improve coordination and posture, while strengthening your deep core muscles.

1. Lie flat on your back with your arms extended toward the ceiling and knees in a tabletop position.
2. Press your back into the floor and engage your core as you lower one arm and the opposite leg.
3. Repeat on the other side.

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Russian Twists

Russian twists work your obliques while helping you develop rotational power in a safe way.6254a4d1642c605c54bf1cab17d50f1e

1. Sit on the ground with bent knees and flat feet.
2. Lean back just a bit so your torso and thighs create a “V” shape.
3. Hold a dumbbell or medicine ball in front of your chest.
4. 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.

1. Anchor a resistance band at chest level.
2. Assume a perpendicular position to the band with your feet planted shoulder-width apart.
3. Hold the band in both hands and step away from the anchor point until there’s tension.
4. Pull the band toward your chest, making sure your elbows are bent.
5. Activate your core and press the band ahead of you until your arms are extended.
6. Hold the position for 2 to 3 seconds.
7. Use control to return to the start position.
8. Repeat 10–12 reps per side.

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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.

1. Hold a weight—dumbbell or kettlebell—in each hand.
2. Stand tall with your arms at your sides and your core activated.
3. Walk forward for a set distance or time.
4. Begin with 30 to 60 seconds per set.

Alexa Mellardo