Get a Sleek Waistline with These Easy Home Side Core Exercises

If you're aiming for a trim and firm waistline, these side core exercises are a must. They not only enhance your body's strength but also effectively sculpt your figure. Check out these simple side core exercises you can do at home, courtesy of Mytour Blog.

1. Try the Bicycle Crunches for Engaging Side Core Muscles

Here's a highly effective exercise to activate your side core muscles and melt away excess fat around your waist. No equipment is needed for this workout. Just follow these steps:

• Step 1: Lie on your back on the floor, legs extended straight, and hands placed behind your head.
• Step 2: Lift your head and shoulders off the floor, rotate your body to the right, bringing your left elbow to touch your right heel.
• Step 3: Return to the starting position, then rotate your body to the left, bringing your right elbow to touch your left heel.
• Step 4: Repeat steps 2 and 3 continuously for about 30 seconds or more depending on your ability.

2. Dumbbell Lunge Exercise

Lunges with dumbbells are great for men's back muscles. This exercise helps improve the endurance and flexibility of the back muscles while also giving you a great physique. To do this exercise, you'll need a pair of small dumbbells that are suitable for your strength. Here are the steps:

• Step 1: Stand upright, feet shoulder-width apart, holding dumbbells at your sides.
• Step 2: Step one foot forward, place it on the floor so that the knee forms a 90-degree angle. Keep the back leg extended straight, heel off the floor.
• Step 3: Maintain balance, push the front foot up and return to the starting position. Switch legs and repeat this step.
• Step 4: Do 10 to 15 reps for each leg, do 3 to 4 sets.

3. Medicine Ball Side Twists Exercise

Twisting exercises with a ball or dumbbell are effective for the abs and obliques. This exercise helps strengthen and sculpt your waistline. To do this exercise, you'll need a light medicine ball or dumbbell. Here are the steps:

• Step 1: Sit on the floor, legs extended straight, holding a ball or dumbbell in front of your chest.
• Step 2: Lift both legs up so that the knees form a 90-degree angle, maintain balance by engaging the abdominal muscles.
• Step 3: Rotate your body to the left, bring the ball or dumbbell behind your back. Then rotate your body to the right, bring the ball or dumbbell back to the front of your chest. Repeat this movement.
• Step 4: Do 15 to 20 reps on each side, do 3 to 4 sets.

4. Side-Plank Leg Lift Exercise

The side-plank leg lift exercise for men is one of the most effective exercises to strengthen multiple muscle groups in the body, especially the abs and hips. This exercise helps burn excess fat in these areas, giving you a firm and healthy physique. To perform this exercise, follow these steps:

• Step 1: Lie sideways on the floor, left leg stacked on top of right leg. Extend your right arm straight out, supporting the floor perpendicular to your body.
• Step 2: Take a deep breath and lift your hips high, creating a straight line from your shoulders to your feet.
• Step 3: Hold this position for about 30 seconds to 1 minute, then switch sides and repeat.

5. Bird Dog Exercise

The bird dog is an effective and easy-to-perform side core exercise, suitable for beginners. This exercise helps improve balance and flexibility, while strengthening the abdominal, back, and leg muscles. To do this exercise, follow these steps:

• Step 1: Kneel on the floor, arms extended straight and supporting your body, back straight, head facing down.
• Step 2: Breathe evenly and simultaneously raise your left arm and right leg high, creating a straight line with your body. Hold this position for 3 seconds.
• Step 3: Exhale and lower your left arm and right leg down, returning to the starting position. Repeat with the right arm and left leg.

6. Reverse Crunches Exercise

This side core exercise is excellent for enhancing flexibility and strength in the upper body, while also toning the abdominal and back muscles. Pay attention to breathing evenly while performing this exercise to ensure optimal results.

• Step 1: Lie on your back on the floor, hands placed behind your head or neck, across your chest. Bend your knees and place your feet on a flat bench.
• Step 2: Lift your body up, twist your waist to one side, so that your shoulders touch the ball. Hold this position for 2 seconds.
• Step 3: Exhale and lower your body down, returning to the starting position. Repeat on the opposite side.
• Step 4: Perform this movement 10 times on each side.

7. Cross Mountain Climbers Exercise

The cross mountain climbers exercise is an effective cardio workout to improve endurance and strength in the side core, abdominal, and back muscles. This exercise requires you to perform with proper technique, keeping your back straight and not too fast to avoid injury. To do this exercise, follow these steps:

• Step 1: Stand in a push-up position, arms extended straight and supporting your body, legs extended backward, back straight, head facing down.
• Step 2: Bring your left knee up to chest level, place your left foot to the right side. Hold this position for 1 second.
• Step 3: Exhale and return your left foot to the starting position. Repeat with the right foot to the left side.

8. V Crunches Exercise

To achieve a slim waistline, you don't necessarily need to perform overly complex or difficult exercises. Simply do the effective and straightforward V Crunches exercise below, and you'll notice a significant difference. You can also add a ball to increase the challenge of the exercise. The key is to focus on your abdominal muscles and use them to lift your body, without relying on other muscle groups. Here's how to do it:

• Step 1: Lie on your back on the floor, arms extended straight overhead, legs extended forward.
• Step 2: Crunch up, simultaneously lifting both arms and legs as high as possible to form a V shape.
• Step 3: Slowly lower back down to the starting position and repeat the movement for about 20 - 30 times.

9. Side Core Exercise with Spiderman Push-up

If you want to have firm side core muscles and flexible endurance, you should try the Spiderman push-up exercise. This exercise not only works on the side core but also strengthens the abdominal, arm, leg, and shoulder muscles. Simply follow these steps regularly and remember to adjust your breathing accordingly.

• Step 1: Lie face down, arms extended straight and place both hands on the floor. This is the starting position for the exercise.
• Step 2: Use the strength in your arms to lift your body up. At the same time, pull your right knee towards your right elbow. This is the Spiderman push-up position.
• Step 3: Lower your body down and return to the starting position. Then, repeat step 2 with the left knee and left elbow. Aim to do about 15 - 20 repetitions on each side.

10. Side Scoop Throw Exercise

The Side Scoop Throw is a fantastic exercise to train the side core and burn excess fat. You'll feel fun and comfortable while doing this movement. All you need is a ball and a wall corner, then follow these steps:

• Step 1: Stand about 1 - 1.5m away from the wall, rotate your shoulders towards the wall. Bend your knees slightly, hold the ball in front of your chest with both hands.
• Step 2: With a powerful force, rotate your body and throw the ball against the wall. Then, quickly catch the ball and repeat the movement. Aim to do about 20 - 30 repetitions on each side.

Are you looking to achieve a slim and toned waistline without having time to go to the gym? These 10 simple side core exercises introduced by Mytour will help you achieve your goals. Choose the suitable exercise and start training today to soon get the desired waistline.