Learn how to tone your waist during your workouts with Jane Wake's easy 3 minute exercise video.
This is all about working the abdominal and waist area! If you want to focus on this, then aim to do this video every day. It’s really important here to focus on the inner muscles of the abdomen – for more information, check out my How to guide on posture and core control. If you have problems doing this on the floor then try doing it on your bed instead so you don’t have to bend down to the floor.
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Lie on your back with your knees bent (easier version) or legs extended for a harder version. It’s important for your back to be in a neutral position here - to help you get this right, place your finger tips underneath the small of your back – there should only be a small hollow in your lower back. To maintain this hollow, press your pelvis down onto your hands and pull in through your tummy and pelvic floor muscles.
Maintaining this position, take a breath and as you breathe out, slowly and carefully lift one foot off the floor. Lower and repeat on the other leg. Your aim here is to keep your pelvis completely still so that the pressure feels the same on your hands, all the way through. When you feel this is easy, take your hands away and try adding in a curl up.
Moving and holding Side Plank
Rest onto your right side, elbow in line with your shoulder, knees slightly forward so that your feet and hips are in line and stacked on top of each other.
Now lift your left arm up to the ceiling and then try to lift your hips off the floor. Focus on a feeling in your waist as you lift your hips away. Lower and bring your left arm forward and underneath your torso. Lift up again and hold for as long as you can.
Kneel on your hands and knees, hands in line with shoulders, knees in line with hips. Make sure your back is in a neutral line (see How to do it guide), tuck your elbows in and have them slightly bent. Your body weight should be forward so that your eye level is above your finger tips. Curl your toes under to rest the back of your toes on the floor. Slowly lift both knees off the floor. Keeping your back still and your tummy pulled in tight. Focus on a deep feeling in your tummy and pelvic floor. If you find this hard, immediately lower back down. Build up to be able to hold it for the length of time shown on the video.