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The Best Waist Training Exercises You Can Do Anywhere

Jason Hughes
Published by Jason Hughes
Fact checked by Markus Oliver, BHSc FACT CHECKED
Last updated: May 24, 2022

Waist training has always been a popular goal for those looking to slim down and achieve an hourglass figure. Contrary to popular belief, spot training has been disproved throughout the years. This is good news as full-body exercise and consistency during exercise and diet has a much bigger impact on your overall image than fad diets or products with empty promises will ever have.

In this article, we'll go over some of the best full body and waist exercises and forms, as well as their benefits for your overall health.

Benefits of Waist Training

Waist training, whether deciding to wear the waist trainer garment or not, is extremely effective for the overall health of your body. Training your waist engages your core muscles, such as the abdomen and obliques, which are critical for the balance and strength of your entire body. Almost all exercises and daily physical activities use your core either as a primary, secondary or tertiary muscle, meaning the proper strengthening of your core will lead to a healthy and happy physical life.

Training your waist engages your core muscles, such as the abdomen and obliques, which are critical for the balance and strength of your entire body. Almost all exercises and daily physical activities use your core either as a primary, secondary or tertiary muscle, meaning the proper strengthening of your core will lead to a healthy and happy physical life.

Waist Training Exercises At Home

yogaPilates/Yoga: Pilates and yoga remain the most popular exercises and disciplines to perform without the need for equipment. For most postures and positions, all that is needed is a mat. While they are different in their philosophy and execution, both disciplines focus on having a strong core for balance, positioning, flexibility, and mobility. Getting started with Pilates or Yoga does not have to be extremely difficult or expensive, as many free materials can be found and started, and progressing to a professional teacher if needed in the future.

Planks: Planks are a full-body exercise that is easy to execute and especially difficult to master. It requires no equipment or training to start and has various weight and non-weight variations to increase or decrease the difficulty, as well as engage different muscles as needed. The original version of the plank is done by first lying flat on the floor, with your body weight being supported by pointing your forearms downwards and balancing on the tips of your feet, maintaining a static and straight position resembling a plank of wood. Hold this position until failure and perform 2 or 3 times, your core should feel sore and accomplished afterward.

swimmingSwimming: Swimming is a full-body workout that can be done anywhere there is a safe body of water; home pools, community centers, outdoor pools; etc. Swimming is a low-impact exercise, meaning it has very little undue pressure on your joints and ligaments, making it safe to sustain a longer workout and push yourself beyond your limits if needed. Corkscrews (alternating strokes between freestyle and backstroke) are especially popular for training your core, as the dynamic switching between the two engages and sustains pressure on the abdominal and oblique muscles.

Kettlebell Chest Exercises

Stability Ball Chest Press With Kettlebell: This exercise can be performed both with dumbbells or kettlebells and is a great way to train your core, chest, and assisting muscles as you struggle to maintain your balance, sometimes engaging the shoulder joint as well. Start with your kettlebells by your side on the floor while lying on your back on the stability ball. Pick up the kettlebells and lift them to your chest, supporting the weight evenly with your back and core muscles. Push up and together, and get back down. Make sure not to sway or move, as the objective of this exercise is not only a chest press but to counteract the torque produced through the body by the unstable base.

Kettlebell Push Up: The pushup is another famous full-body workout that engages your core muscles for stability and can be included in a structured workout routine. You can also do multiple variations of this workout. A close grip will engage more of your triceps and arms. Normal grip for core stability. Wide grip for a more aggressive chest and shoulder workout. The addition of the kettlebell underneath your palms will increase the core engagement needed to perform a regular pushup. To perform, place 2 kettlebells on the floor, far enough to place your hands comfortably (only one kettlebell is needed for close grip). Place your palms on the kettlebell and perform pushups as normal.

Twister Board Exercises

A twist board is an exercise in and of itself. It functions much like a stability ball, except you can stand on the board. While you may do many variations of this exercise, the main idea is that you stand in place, rotating your core and trunk while maintaining a firm posture. This workout engages your entire core, as well as your stabilizing muscles: abdominal, buttocks, hips, pelvis, adductors, and all lower back muscles. Twist boards are noted for their practicality in boosting core strength but do not aid in the spot reduction myth of creating "6 pack abs" without proper diet, sleep, and exercise.

FAQs

Can I waist train while pregnant?

Yes, performing core and waist exercises while pregnant is safe and even encouraged if you feel healthy. However, wearing restrictive clothing, such as corsets and waist trainers should be avoided if possible.

Should I waist train while working out?

Training your core and waist is done in concert with your workout. However, wearing restrictive waist trainers or clothing during your workout will limit your range of motion and endurance.

Can waist training affect your fertility?

No, neither waist training nor waist trainers will affect fertility.

Can waist training help scoliosis?

Yes. Strengthening your core and waist through exercises, as well as wearing tight clothing, can improve posture and spinal strength, assisting in the re-alignment of the spine over the long term, provided consistency is observed.

Can waist trainers give you headaches?

Yes. If the waist trainers are too tight, they cut proper oxygen flow to many parts of your body, including the brain. If left on too long without adjustment, this may result in headaches and other adverse effects.


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