The 7 best waist exercises to train your core and obliques to get abs like Beyoncé
BEYONCÉ has always looked sensational.
But in a recreation of the iconic Levi’s launderette advert, she is next-level.
The superstar, 43, struts in wearing curve-hugging jeans before stripping off to her underwear, showcasing her cinched-in waist.
It’s enough to have you put down your afternoon biscuit and head straight to the gym – but you need to make sure you’re doing the right exercises.
Sarah Campus, a personal trainer, nutrition coach and founder of LDN MUMS FITNESS, said: “Beyoncé likely has a strict, structured fitness plan with progressive overload, combined with a nutrition plan to help her meat her own goals.
“But it is possible for you to make your waist appear slimmer through exercise too.
“This process also involves reducing body fat and strengthening the muscles around your midsection, which is also done through nutrition and a healthy lifestyle – not just one or the other.
“Exercise alone won’t drastically reduce waist size unless combined with fat loss; it will help create a firmer, more toned waistline.
“You need to be in a calorie deficit, plus also be doing strength training, high-intensity interval training or cardio, and be doing the right exercises.”
Here, Sarah shares her favourite seven waist training exercises.
“This workout routine includes a combination of dynamic movements and isolation exercises, focusing on strengthening and toning your waist, core, and lower body,” she said.
“It targets your waist and core muscles, helping you tone the obliques, lower abs, and glutes while improving overall core strength.
“Adjust the reps and sets as needed based on your fitness level, but aim for three to four sets.”
1. Bicycle crunch (15 on each side)
- Lie flat on your back with your hands behind your head and your knees lifted.
- Bring your right elbow toward your left knee while extending your right leg.
- Switch sides, bringing your left elbow to your right knee in a cycling motion.
- Keep your core engaged and avoid pulling on your neck.
2. Donkey kick (15 on each leg)
- Get on all fours with your hands directly under your shoulders and knees under your hips.
- Keeping your core tight, kick your right leg up toward the ceiling while keeping your knee bent.
- Lower your leg back to the starting position without letting your knee touch the ground.
- Repeat on the other side.
3. Dumbbell side bend (15 on each side)
- Stand with your feet shoulder-width apart, holding a dumbbell (or can of beans) in one hand and your other hand on your hip.
- Slowly bend at the waist to the side, lowering the dumbbell toward your knee.
- Engage your obliques as you return to the starting position.
- Switch sides and repeat.
- Keep your core tight and avoid leaning forward or backward.
The 5 best exercises for a peachy bum
A FIRM, peachy butt is the feature many of us are working towards in the gym, made famous by the Kardashian sisters.
But are you using the right exercises, or wasting your time?
Whether or not you believe Kim’s bum is real or not, it has certainly influenced the type of body shape woman aspire to.
If you want to work your butt muscles and build a strong, firm bum, then you need to be doing exercises that involve resistance, experts say.
Although bodyweight exercises are still great and can definitely play an important part in your workout routine, if you really want to strengthen and tone, then adding extra resistance is important.
Kacey Russell, personal trainer for the The Fitness Group has got you covered with exercises she herself used to build her bum – and you only need some dumbbells.
- Hip thrust (3 sets of 12 reps)
- Romanian deadlift (2 sets of 12 reps)
- Sumo squat (3 sets of 12 reps)
- Bulgarian split squats (3 sets of 12 reps on each leg)
- Single leg Romanian deadlift (3 sets of 12 reps on each leg)
4. Heel taps (20 on each side)
- Lie on your back with your knees bent, feet flat on the ground, and arms at your sides.
- Lift your shoulders slightly off the floor and engage your core.
- Reach with your right hand toward your right heel, then switch sides, tapping your left heel.
- Continue alternating in a controlled manner, focusing on engaging your obliques.
5. Hip dips (12 on each side)
- Start in a plank position on your forearms, with your feet stacked.
- Lower your hips toward the ground in a controlled motion to one side, then lift them back up to the starting position.
- Complete all reps on one side before switching to the other side.
- Engage your obliques throughout the movement.
6. Side crunch (15 on each side)
- Lie on your side with your knees slightly bent. and your bottom hand resting on your side.
- Place your hands behind your head and perform a side crunch by lifting your shoulders toward your hip.
- Squeeze your obliques at the top, then lower back down.
- Complete all reps on one side before switching to the other side.
7. Torso twist (10 on each side)
- Sit on the floor with your knees bent and feet flat, leaning back slightly to engage your core.
- Hold your hands together or use a lightweight dumbbell or can of beans.
- Twist your torso to the right, then to the left, rotating at the waist.
- Keep your core tight and avoid moving your legs or hips during the twist.
These moves can transform your midsection and help you achieve a Beyoncé-inspired look, Sarah said.
“But training your waist, core and obliques is essential as these muscles play a key role in your overall strength, balance and posture,” she added.
1. Improved stability and balance
“The core muscles, including the obliques, are responsible for stabilising your body during movement,” Sarah said.
“They act as the foundation for almost all physical activities, whether you’re standing, walking, lifting, or twisting.
“A strong core helps you maintain proper balance and reduces the risk of falls or injuries, especially during dynamic movements.”
2. Enhanced functional strength
But core strength goes beyond aesthetics or fitness goals.
“A strong core makes everyday activities like bending, reaching, or lifting much easier,” the fitness expert said.
“Whether you’re carrying shopping, picking up a child, or moving furniture, a well-conditioned core supports and protects your spine, allowing for efficient and injury-free movement.”
3. Injury prevention
Training the core and obliques strengthens the muscles that protect your spine and internal organs, Sarah said.
“This is crucial for preventing injuries, especially in the lower back, which is prone to strain when performing physical activities,” she added.
“Strong oblique muscles also help prevent side-to-side bending injuries, common in activities like lifting, running, or sports that involve sudden twisting or turning.”
4. Better posture
Most of us know that a weak core often leads to poor posture.
But over a prolonged period, this can result in chronic back pain and other musculoskeletal problems, Sarah warned.
“By strengthening the muscles of the waist, core, and obliques, you improve your posture and alignment, reducing the strain on your spine and joints,” the personal trainer added.
“Good posture also allows for better breathing and circulation, enhancing overall health.”
5. Athletic performance boost
In sport, core strength is key for generating power. Just look at some of the world’s top athletes!
A strong core allows for more powerful and controlled movements, Sarah said.
“Your obliques, in particular, are vital for rotational strength, helping you twist and turn with more speed and agility,” she added.
6. Sculpted middle
Many people do core exercises for a flat stomach.
Thankfully, training your waist and obliques (along with a healthy diet) can help sculpt a more defined midsection, Sarah said.
“While fat loss primarily comes from a calorie deficit, toning and strengthening these muscles will give you a leaner, more toned appearance,” she added.
“This can help create the ‘V-shape’ or ‘hourglass figure’ many people desire, and strong obliques can add definition to the sides of the abdomen.”
7. Support for other exercises
It might seem unlikely, but a strong core is “essential” for excelling in other forms of exercise, including weightlifting and running, according to Sarah.
“Exercises like squats, deadlifts, and overhead presses require core engagement to prevent injury and stabilise the body under heavy loads,” she said.
“Neglecting your core can lead to weaker lifts and a greater chance of injury in these compound movements.”
8. Reduced lower back pain
Suffer with lower back pain and sit at a desk all day? A weak or imbalanced core could be to blame.
“The core muscles support the spine, so strengthening them, particularly through proper waist and oblique training, helps alleviate pressure from the lower back,” Sarah said.
“This is especially beneficial for people who sit for long periods or have sedentary lifestyles.”
9. Better breathing and digestion
On top of all of this, strong core muscles also support better breathing mechanics, according to Sarah.
“When your core is strong and your posture is good, your diaphragm can move more freely, which helps improve your breathing efficiency,” she said.
“In addition, a strong core can aid in better digestion by supporting the internal organs and maintaining proper body alignment.”
10. Mind-body connection
And finally, focusing on core training can enhance your awareness of how your body moves and functions, she said.
“Because so many exercises involve your core muscles, this training helps build a stronger connection between your brain and body, leading to better coordination and muscle control during both daily activities and workouts,” Sarah added.
Why sit-ups are a waste of time
By Jenny Francis-Townson, Personal Trainer and Journalist
It’s one of the most common exercises you see people doing every day in the gym but could be negatively impacting your health.
Jack Claxton, Expert Personal for Trainer David Lloyd Clubs says the sit-up does “absolutely nothing for your abs whatsoever”, while also being an injury hazard.
Many fitness professionals admit they tell others to leave out of their workout routines in order to avoid causing injury.
If performed incorrectly, it actually causes the body to strain in all the wrong places, leaving long-lasting muscle damage and injury.
“The sit-up is one of the most common exercises associated with having visible abs,” says Jack.
“However, people do not realise that at the wrong speed or performed with the wrong form, it can actually have a negative impact on the neck and lower back and does absolutely nothing for your abs whatsoever.”
Performing sit-ups fast is the most common mistake Jack sees.
“Not only does this make them a lot less effective as you are not challenging your core muscles, it also encourages you to lose form and have poor posture” he warns.
Poor posture during a sit-up could put pressure on the wrong places, and may also reinforce bad posture habits day-to-day.
Jack says: “Many people round their backs, yank their necks and allow their lower back to arch off the floor, all of which result in the use of back and neck muscles rather than the core.
“The problem with poor posture is that it puts unwanted strain on the back and neck which can overstretch or even tear these muscles which can be very painful.
“Poor posture when performing exercise can also cause reduced circulation and breathing issues, both of which can seriously impact a person’s overall health and wellbeing.”
That’s not where the health issues end – straining the wrong muscles when exercising can also lead to long-term chronic pain, it’s claimed.
Jack says: “A small strain of a muscle isn’t going to suddenly cause you life-long pain, but consistent misuse of back and neck muscles can be serious.
“Muscle tears or spasms can lead to scarring on the muscles, which can cause further back stiffness, tightness and pain that can last a long time if not taken care of.
“All muscle damage wants to be avoided for optimum health.”
It might be worth re-thinking whether you want to eliminate sit-ups from your workouts and try some better core muscle exercises.