9 Deep Core Exercises for a Smaller Waist

The “deep core” refers to the innermost layer of abdominal, spinal, and pelvic muscles that support and stabilize the spine. These muscles include the transverse abdominis, which acts like a natural corset, the multifidus, which helps with spinal stability, and the pelvic floor muscles, among others.

There are many benefits to strengthening these deep core muscles, including improved posture and reduced risk of back pain and injury (1). Another overlooked benefit is that strong deep core muscles can help create a smaller waistline and more defined abs.

How? We discuss that and more in this guide to 9 deep core exercises for a smaller waist.

What Reduces Waist Size?

Reducing waist size involves lifestyle changes, with exercise and diet playing pivotal roles. Scientifically, you can reduce waist size by decreasing overall body fat, especially visceral fat, stored around the abdominal organs.

Cardiovascular exercises like running and cycling help burn calories and promote fat loss across the body (2), including the midsection.

Meanwhile, strength training, mainly focusing on the core, enhances muscle definition and can increase metabolic rate (3), further aiding in fat reduction.

A balanced diet that’s calorie-controlled and rich in whole foods, such as fruits, vegetables, lean proteins, and whole grains, is crucial. Limiting processed foods and sugars can help maintain a calorie deficit, which is essential for weight loss (4).

Adequate hydration and sufficient sleep support maintaining a healthy metabolism and reducing stress, which can otherwise lead to weight gain and abdominal fat accumulation (5).

Note: While exercise and diet are crucial for reducing waist size, it’s important to remember that spot reduction is not possible. 

Targeting only the abdominal muscles with exercises will not magically reduce waist size. Instead, these deep core exercises work with overall weight loss efforts to help create a smaller waistline.

Do Deep Core Exercises Make Your Waist Smaller?

Deep core strengthening exercises contribute to a smaller waist by strengthening the muscles supporting the spine and pelvis.

These exercises target the transverse abdominis, a vital component of the deep core, which acts like a corset by tightening the abdomen and reducing waist circumference. 

Engaging these muscles creates increased intra-abdominal pressure, stabilizing the spine and helping maintain proper posture.

As core strength improves, it leads to better functional movement patterns, reduces the risk of injury, and facilitates more efficient muscle engagement during physical activities, whether in daily life or training sessions (6).

Furthermore, deep core exercises can enhance neuromuscular control, improving abdominal muscle activation and endurance (6).

This enhanced muscle recruitment can lead to a more toned appearance, contributing to the perception of a smaller or “snatched waist” over time as part of a comprehensive fitness and health regimen.

Read more: Waist Training Diet Plan: Must-Do Dietary Tweaks And Exercises To Accentuate Your Curves

What Are Some Deep Core Exercises for a Smaller Waist?

• Pelvic Tilts

Pelvic tilts primarily engage the transverse abdominis, rectus abdominis, and lower back muscles.

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Place your arms at your sides, palms facing down.
3. Inhale and relax your body.
4. Flatten your back against the floor as you exhale by tilting your pelvis.
5. Hold this position for a few seconds, feeling your abdominal muscles contract.
6. Inhale and return to the starting position by arching your lower back slightly.
7. Repeat the movement for 10-15 repetitions.
8. Focus on smooth and controlled movements throughout.

• Bridges

Bridges target the glutes, hamstrings, and lower back muscles.

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. Place your arms at your sides, palms down.
3. Engage your core and squeeze your glutes.
4. Lift your hips towards the ceiling, forming a straight line from shoulders to knees.
5. Hold the position for a few seconds, breathing steadily.
6. Slowly lower your hips back to the starting position.
7. Repeat the exercise for 10-15 repetitions.
8. Ensure your feet remain flat on the floor throughout the movement.

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• Dead Bug

The dead bug exercise engages the core, including the transverse abdominis and rectus abdominis.

1. Lie on your back with your arms extended towards the ceiling.
2. Bend your knees to a 90-degree angle, lifting your feet off the floor.
3. Engage your core, pressing your lower back into the floor.
4. Slowly lower your right arm and left leg towards the floor simultaneously.
5. Keep your lower back pressed to the floor as you move.
6. Return to the starting position.
7. Repeat the movement with your left arm and right leg.
8. Perform 10-15 repetitions on each side.

• Bird Dog

Bird dog targets the core, lower back, and glute muscles.

1. Begin on all fours, with hands under shoulders and knees under hips.
2. Engage your core to maintain a neutral spine.
3. Extend your right arm forward and left leg backward, keeping both parallel to the floor.
4. Hold the position for a few seconds, focusing on stability.
5. Return to the starting position.
6. Repeat with your left arm and right leg.
7. Perform 10-15 repetitions on each side.
8. Keep your movements slow and controlled to avoid shifting your torso.

• Plank Variations

Planks engage the core, shoulders, and glutes.

1. Start in a forearm plank position, with elbows under shoulders and body in a straight line.
2. Keep your feet hip-width apart and engage your core.
3. Hold the plank for 20-60 seconds, maintaining a straight line from head to heels.
4. To vary, try side planks by rotating your body to one side.
5. For a more challenging variation, lift one leg off the floor.
6. Ensure your hips don’t sag or lift too high.
7. Focus on steady breathing throughout the hold.
8. Rest and repeat for 3-5 sets.

• Side Plank

Side planks target the obliques and transverse abdominis.

1. Lie on your side with your legs extended and feet stacked.
2. Place your elbow directly beneath your shoulder.
3. Engage your core and lift your hips off the floor to form a straight line.
4. Keep your top hand on your hip, or extend it towards the ceiling.
5. Hold the position for 20-60 seconds.
6. Lower your hips back to the starting position.
7. Repeat on the opposite side.
8. Perform 3-5 sets on each side.

• Leg Raises

Leg raises primarily work the lower abdominal muscles.

1. Lie on your back with your legs straight and arms at your sides.
2. Engage your core and press your lower back into the floor.
3. Lift your legs towards the ceiling, keeping them straight.
4. Pause when your legs are perpendicular to the floor.
5. Slowly lower your legs back to the starting position without touching the floor.
6. Repeat for 10-15 repetitions.
7. Ensure you control your movements to prevent arching your back.
8. Keep your breathing steady throughout the exercise.

• Heel Slides

Heel slides engage the lower abdominal muscles and hip flexors.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Engage your core, pressing your lower back into the floor.
3. Slowly slide your right heel along the floor, extending your leg.
4. Keep your foot in contact with the floor as you move.
5. Slide your heel back to the starting position.
6. Repeat with your left leg.
7. Perform 10-15 repetitions on each side.
8. Focus on smooth and controlled movements.

• Abdominal Bracing

Abdominal bracing engages the entire core, including the transverse abdominis and obliques.

1. Stand or sit with a neutral spine.
2. Take a deep breath in, expanding your belly.
3. As you exhale, engage your core by tightening your abdominal muscles.
4. Imagine bracing for a punch to the stomach.
5. Hold the contraction for 5-10 seconds while breathing normally.
6. Release and relax your muscles.
7. Repeat for 10-15 repetitions.
8. Maintain a neutral spine throughout the exercise.

What Exercise Makes Your Waist the Smallest?

No single exercise can specifically target waist reduction. However, a combination of aerobic workouts, strength training, and activities like yoga can effectively help reduce waist size by contributing to a caloric deficit (when paired with a proper diet) that can lead to an overall reduction in body fat, including in the midsection (5).

Aerobic exercises like running or cycling typically increase caloric expenditure during each training session (2). In contrast, strength training can lead to increased muscle mass, which increases your basal metabolic rate and leads to increased calorie burn throughout the day.

Read more: Waist Training Workout To Trim Off Excess Inches

How Do I Train My Core to Make My Waist Smaller?

To effectively train your core for a smaller waist, experts recommend a holistic approach that combines focused exercises, proper techniques, and lifestyle adjustments.

While diet and metabolism are by far the most important factors for maintaining a healthy body weight, here are some expert-approved tips to make your deep core sessions more effective:

Focus on Proper Form

1. Engage Deep Core Muscles: Prioritize activating the transverse abdominis and multifidus during exercises. You can activate these muscles by pulling your belly button towards your spine and maintaining this contraction throughout each movement.
2. Maintain Neutral Spine: Ensure your spine is in a neutral position to protect your lower back and maximize muscle engagement. Avoid arching or rounding your back during exercises.

Incorporate a Variety of Exercises

1. Diverse Movements: Include a mix of exercises such as planks, pelvic tilts, and dead bugs to target different core muscles. This variety promotes adaptation and encourages balanced physical development (7).
2. Functional Exercises: Exercises like bird dogs and side planks engage multiple muscle groups, enhancing overall core stability exercises and your strength.

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Maintain Consistency

1. Regular Sessions: Aim for regular core workouts, ideally 3 to 4 times a week, to build and maintain strength.
2. Progressive Overload: Gradually increase the intensity by holding positions longer, adding resistance, or increasing repetitions to keep challenging your muscles.

Integrate Breathing Techniques

1. Controlled Breathing: Inhale deeply before engaging your core, and exhale as you execute the movement. This technique helps maintain core engagement and supports muscle contraction.
2. Diaphragmatic Breathing: Focus on breathing deeply into the diaphragm to enhance core stability and oxygenate your muscles more effectively.

Balanced Diet and Overall Fitness

1. Nutritional Support: A balanced diet rich in lean proteins, healthy fats, and fiber helps reduce overall body fat, contributing to a smaller waist.
2. Cardiovascular Exercise: Incorporate aerobic activities like running, cycling, or swimming to burn calories and reduce body fat, complementing your core workout routine.
3. Total Body Strength Training: Building muscle across your entire body boosts metabolism and aids in fat loss, indirectly supporting a smaller waist.

Combining these strategies, you create a comprehensive approach that strengthens your core and supports waist reduction through muscle engagement, fat loss, and overall health improvement.

How to Get Slim Waist in 15 Days?

Achieving a significantly slimmer waist in just 15 days is challenging and generally not feasible for most people.

While you can make some progress in reducing bloating and losing weight, substantial changes in waist size typically require a longer-term commitment to a healthy lifestyle, including regular exercise, a balanced diet, and other lifestyle adjustments.

Quick fixes or extreme measures are not sustainable and can be unhealthy. It’s essential to focus on gradual, sustainable changes for lasting results.

That said, reducing bloat in 15 days can help you feel more comfortable and may slightly and temporarily decrease your waist measurement. Here’s how:

1. Hydrate: Drink plenty of water to help flush out excess sodium and reduce water retention.
2. Limit Salt Intake: Reduce consumption of salty foods to prevent water retention.
3. Eat Smaller, Frequent Meals: This can help prevent overeating and reduce bloating.
4. Avoid Carbonated Drinks: These can introduce excess gas into your digestive system.
5. Increase Fiber Gradually: While fiber is important, increasing it too quickly can cause bloating. Introduce it slowly into your diet.
6. Avoid Gas-Producing Foods: Limit foods like beans, lentils, broccoli, and cabbage that can cause gas.
7. Exercise Regularly: Physical activity can help move gas through the digestive tract and reduce bloating.
8. Consider Probiotics: These can help balance gut bacteria and improve digestion.
9. Limit Artificial Sweeteners: Some, like sorbitol, can cause bloating and gas.
10. Manage Stress: Stress can affect digestion, so practices like yoga or meditation can help.

Following these tips can reduce bloating and make you feel more comfortable quickly.

Frequently Asked Questions

• Does a strong core give you a flat stomach?

A strong core is essential for postural control, balance, and overall strength but does not directly result in a flat stomach. Achieving a flat stomach involves reducing overall body fat through cardiovascular exercise, strength training, and a healthy diet. While core exercises can tone abdominal muscles, pair them with fat loss to achieve visible results.

• Do crunches slim your waist?

Crunches target the abdominal muscles and can help strengthen and tone this area, but they do not specifically slim the waist. Spot reduction, or losing fat from a specific area through targeted exercise, is not scientifically supported. To slim the waist, a combination of full-body workouts, cardio, and a balanced diet is necessary to reduce overall body fat.

• Do heel touches slim your waist?

Heel touches are an exercise that can help tone the oblique muscles on the sides of the abdomen, contributing to muscle definition. However, like crunches, they do not directly slim the waist through fat reduction. A comprehensive fitness routine that includes a variety of exercises and a healthy diet is needed to reduce waist size.

• What is the best exercise to reduce waist size?

No single exercise will effectively reduce waist size on its own. A combination of cardiovascular exercises such as running, cycling, swimming, strength training, and core exercises is most effective. Activities that increase overall calorie expenditure and promote fat loss, in conjunction with a balanced diet, are crucial to reducing waist size.

The Bottom Line

Incorporating deep core exercises into your fitness routine can play a role in achieving the goal of a smaller waist. These exercises target the innermost abdominal muscles, enhancing stability and core strength, essential for overall body function. 

While exercises like planks and side planks effectively engage these muscles, they should be part of a balanced approach that includes a healthy diet and regular cardiovascular activity to reduce overall body fat. 

Consistency and commitment to a holistic fitness regimen will yield the best results, helping you slim your waist and improve your overall health and wellness.