Keeping a strong core has many benefits. It helps improve posture and stability, reduces back pain and prevents injury.
Your core is made up of many different muscles, including the abdominals and obliques. The obliques are located on either side of your abdomen and almost act like a built-in corset for the body.
So if you’re looking to strengthen your core but also get a more defined waist, engaging your obliques is a great place to start, according to Stephanie Mansour, a weight loss coach and trainer featured in the Start TODAY app.
When Mansour’s clients ask her how to get a slimmer waistline, she always reminds them that it’s not possible to spot train to reduce fat in one specific area of the body.
However, consistently training your core as part of a well-rounded fitness routine and healthy eating pattern can help you trim your midsection, Mansour previously told TODAY.com.
There are plenty of waist-slimming moves to try, but Mansour loves one simple bodyweight exercise in particular.
Trainer Tip of the Day: Try Side Reaches (aka Heel Touches) for a More Toned, Defined Waist
“If you’re looking for the hourglass figure and already have a strong core, or maybe you’re just starting off and want to see some shapely results quickly, I recommend side reaches to target the sides of the waist,” Mansour says.
Side reaches (also known as heel touches or taps) are a beginner-friendly bodyweight exercise that require no equipment or complex coordination.
The move, which involves lying on your back with your knees bent and lifting up your shoulders to touch each heel, is a simple way to engage your obliques and other core muscles.
Consistency is key when it comes to waist-slimming exercises. Fortunately, it’s safe to work out your core every day, Mansour told TODAY.com previously. Mansour’s 4-Week Core Challenge has a daily routine that strengthens the abdominals, obliques and low back.
Why It Matters
A slimmer waistline is a goal that Mansour hears very often from clients. It’s also something the fitness industry has capitalized on for decades — from vibrating belts to waist trainers, there are plenty of trendy products that promise to “snatch” the waist.
Despite what you see online, many of these are not effective and ultimately a waste of time and money, according to Mansour.
That’s why she prefers basic, accessible exercises, like heel touches, which can be done with just a mat and 10 minutes.
Heel touches target the outer and inner obliques, waking up muscles deep inside the core. In addition to toning the waist, strengthening the obliques helps stabilize the spine and assist with everyday movements like twisting and bending.
Even if you don’t notice visible results right away, you’ll still reap the benefits of this exercise.
How to Get Started
Heel touches are relatively easy, but it’s important to make sure you have proper form to avoid straining the neck or back.
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Lie down on your back on the ground.
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Bend your knees with your feet flat on the ground, planted about as wide as your hips.
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Curl up with your head, neck, and chest, using your core to lift your shoulders off the floor, avoiding craning the neck.
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While lifting up, reach your right fingers towards your right foot and tap your heel.
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Next, reach your left fingers towards your left foot and tap your heel, alternating sides.
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Focus on engaging your obliques and abs with each tap.
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Repeat this 10 times on each side.
The Start TODAY app is also packed more workout routines and exercises that can help tone the core and define the waist. This Core Activation workout will teach you how to properly engage the core, plus target the obliques for a toned waistline.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
This article was originally published on TODAY.com