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Top 3 killer moves to trim your waistline in time for summer

The fastest way to trim your waistline is to target the obliques and train them functionally

Vahdaneh Vahid

Published: Updated:

The external and internal oblique muscles rotate and side bend the trunk. These muscles also contribute to spinal stability. The fastest way to trim your waistline is to target the obliques and train them functionally. Including rotational work in your exercise program will not only pull in your waistline like a corset does, but also carries over to everyday life and sporting activities. This will help you avoid injuries in the long run.

Russian twist

vahdaneh
vahdaneh

- sit on a Swiss ball and roll out until it supports your upper back and neck
- plant your feet under your knees, feet slightly more than hip-distance apart
- squeeze your butt and straighten your arms, clasping your hands directly in front of your chest
- keeping your pelvis stable and butt squeezed, roll to your right shoulder, arms remaining aligned with chest
- pause for two seconds, then return back to the center
- immediately rotate to your left and pause before returning to center again

That is a total of one rep. Complete three sets of eight to 12 reps each.

Side crunch

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vahdaneh

- place a Swiss ball by a wall or sturdy object
- lower your left side over the ball, with your right and left leg extended and anchored to the ground or the wall
- place your hands near your temples (you may find that you need to place your left foot in a position that allows you to support and balance yourself)
- activate the right side of your torso and contract sideways until you are upright, with shoulders parallel to the floor
- keep your hipbones facing forward and your navel drawn in to stabilize your pelvis
- pause at the top for two seconds, then slowly release to the starting position
- keep the ball as still as possible while you complete this movement (any bouncing can result in cheating and not working your obliques)

Complete three sets of eight to 12 reps each.

Static cable rotation

vahdaneh
vahdaneh

You will need a resistance band or cable machine for this exercise.

- begin in a staggered stance position with your feet
- adjust a cable column or resistance band so the handle is at the height of your sternum (upper chest bone)
- apply most of your body weight to the front heel, which should be the forward leg closest to the resistance
- draw the navel in and posterior-tilt the pelvis to help stabilize your pelvis during the movement
- hold both hands out in front of your sternum with your elbows extended
- squeeze your shoulder blades together to prevent rounding your shoulders
- slowly rotate your torso, bringing the resistance band diagonally across the body (you should feel a stretch on one side of your obliques and activation on the other)
- maintain a good posture and keep your navel drawn in throughout the movement
- allow the resistance to return to start position

Complete three sets of eight to 12 reps each.