5 Simple Moves to Mold a Waist

New twists and turns for your tummy.

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Bird Dog

Kneel on all fours, knees under your hips, wrists directly under your shoulders, fingers facing forward. Engage your abdominal muscles to avoid arching your back. Simultaneously raise your left leg and right arm, extending both until they are exactly, or nearly, parallel to the floor. Avoid tilting your hips or shoulders, and keep your head aligned with your torso. Gently return to the starting position, and repeat with the opposite limbs. Do 5 reps on each side, building up to 10.
Illustration by mckibillo

Front Plank

Lie on your belly with your elbows close to your sides, hands facing forward. Contract your front thigh muscles to extend your legs and pull your toes toward your shins. Contract your abs, and slowly lift your torso without arching your low back or shrugging your shoulders. Keep your knees straight and shoulders over your elbows. Hold, and then slowly lower, keeping your torso stiff and knees straight. Start by holding for 5 seconds, gradually working up to 30 seconds to 1 minute.
Illustration by mckibillo

Bicycle

Lie with your back flat on the floor, hands beside your head, thumbs behind your ears and knees lifted to a 45-degree angle. Slowly mimic a bicycle pedaling motion, alternately touching your right elbow to your left knee and your left elbow to your right knee. Do 8 to 12 repetitions on each side.
Illustration by mckibillo

Ball Crunch

A) Sit on a balance ball with your feet flat on the floor. Let the ball roll back slowly. Tightening your abdominals, lean back so your torso rests on the ball and your thighs are parallel to the floor. Place your hands behind your head, thumbs behind your ears, chin tilted slightly, elbows out to the sides and rounded slightly in. B) Contracting your abs, slowly curl up and forward until your upper back lifts off the ball. Hold for a moment, and then lower slowly. Keep your feet firmly planted on the floor, and tailbone and low back in contact with the ball. Do 8 to 12 repetitions.

Boat Pose

From a seated position, tighten your abdominals and recline back slightly, keeping your back straight. Lift your legs so your thighs are at a 45-degree angle to the floor, creating a V shape with your body. Maintaining an elongated spine, lift your arms out straight, so they are in line with your shoulders. Balance on your sit bones, holding for 5 to 30 seconds. UP NEXT: Click here to see 6 easy moves to stretch away stress.

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Illustration by mckibillo

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