If you’ve been dreaming of that snatched hourglass figure, you’re not alone these waist exercises are here to the rescue.

Every girl wants that highly coveted hourglass figure — the one where your outfit hugs your curves in all the right places and you feel unstoppable.

The truth? While your natural shape is gorgeous as it is, the right waist exercises can strengthen your core, tighten your midsection, and give the illusion of a smaller waist.

And no, these aren’t quick fixes or just about crunches (although we’ll include those too).

We’re going for a full mix of fat-burning, core-strengthening, and waist-shaping movements to help you feel strong, sleek, and confident.

Below are 10 powerful exercises for a smaller waist, complete with step-by-step how-tos, fun variations, and set/rep guides so you know exactly how to slay your workout.

Pair these moves with good nutrition and consistency, and you’ll start to see real definition where it counts.

You absolutely also need these girly cute af workout fits to stay motivated.

Let’s get into it.

Related: How to Get a Small Waist Without Losing Your Curves

Bonus: Try this Slim Waist Exercise For a Tiny Waist

This was one of the waist exercises I tried that led to astronomical results. I was out the other day, someone took a photo of me and I could believe my eyes!

I have found the secret formula to get that snatched waist, even the hourglass goddesses would bow. Don’t say I never put you on!

1. Jumping Jacks – The Calorie Torcher

How to do it:

1. Stand tall with feet together, arms by your sides.
2. Jump your feet out wide as you swing your arms overhead.
3. Jump back to start and repeat.

Variations:

• Cross Jacks: Cross legs and arms for more waist control.
• Power Jacks: Add a squat on the landing for extra burn.

Set/Rep Guide: 3 rounds of 30–60 seconds.

2. Squats – Core + Curves

How to do it:

1. Stand with feet hip-width apart, arms forward.
2. Push hips back and bend knees as if sitting in a chair.
3. Keep abs tight and rise back up.

Variations:

• Pulse Squats: Hold low and pulse 15–20 reps.
• Jump Squats: Explosive jump to torch calories.
• Sumo Squats: Wide stance, toes out, more oblique activation.

Set/Rep Guide: 3 sets of 12–15 reps.

3. Crunches – The Classic Waist Definer

How to do it:

1. Lie on your back, knees bent at 90°.
2. Hands lightly behind head.
3. Exhale, lift shoulders off the floor using abs, lower slowly.

Variations:

• Bicycle Crunches: Twist elbow to opposite knee.
• Reverse Crunches: Draw knees toward chest.
• Toe Touches: Extend legs straight up, reach for toes.

Set/Rep Guide: 3 sets of 15–20 reps.

4. Knee Plank – The Corset Tightener (Beginner-Friendly)

How to do it:

1. Place forearms on the floor, elbows under shoulders.
2. Drop knees down, forming a straight line from shoulders → hips → knees.
3. Pull belly button in, squeeze glutes, and hold.

Variations:

• Side-to-Side Hip Sways: Tap each hip toward floor.
• One-Hand On/One-Hand Off: In high knee plank, tap opposite shoulder.
• Knee-to-Elbow Plank: Drive knee toward same-side elbow.
• Progression: Move to full plank for mountain climbers or plank jacks.

Set/Rep Guide: 2–3 holds of 20–60s, or 10–15 reps for dynamic variations.

5. High Knees – Waist-Slimming Cardio

How to do it:

1. Stand tall, feet hip-width apart.
2. Run in place, driving knees to chest.
3. Pump arms for momentum.

Variations:

• Slow & Controlled: Focus on abs with each lift.
• Twist High Knees: Rotate torso so elbow meets opposite knee.

Set/Rep Guide: 3 rounds of 30–45 seconds.

6. Sumo Squat – Hourglass Enhancer

How to do it:

1. Wide stance, toes turned out.
2. Lower into a squat, chest up, abs engaged.
3. Push through heels to stand.

Variations:

• Sumo Pulse: Hold low and pulse 15–20 reps.
• Sumo Squat + Side Crunch: Lift knee toward elbow on the way up.

Set/Rep Guide: 3 sets of 12–15 reps.

7. Forearm Plank – The Waist Cincher (Progression Move)

How to do it:

1. Lower onto forearms, elbows under shoulders.
2. Step feet back, forming a straight line from head to heels.
3. Keep abs tight, don’t let hips sag.

Variations:

• Hip Dips: Drop hips side to side.
• Plank Reach: Extend one arm forward at a time.
• Plank with Leg Lift: Lift one leg off the floor to challenge balance.

Set/Rep Guide: 2–3 holds of 20–60s, or 10–12 reps for variations.

8. Standing Oblique Crunch – Waist Sculptor

How to do it:

1. Stand with feet shoulder-width apart, hands behind head.
2. Lift right knee toward right elbow.
3. Return to start, switch sides.

Variations:

• Cross Oblique Crunch: Knee to opposite elbow for twist.
• Weighted Side Crunch: Hold dumbbell in one hand and crunch sideways.

Set/Rep Guide: 3 sets of 12–15 reps per side.

9. Standing Torso Twists – The Hourglass Sculptor

How to do it:

1. Stand tall, arms stretched out.
2. Twist torso right, then left, keeping hips forward.
3. Repeat at a steady rhythm.

Variations:

• Weighted Twists: Use a dumbbell or medicine ball.
• Russian Twist (seated): Sit back, lift feet, twist side to side.

Set/Rep Guide: 3 sets of 20–30 twists per side.

10. Cardio & Consistency – The Secret Ingredient

Beyond targeted waist exercises, cardio is what reveals your hard work. Try walking, cycling, dance workouts, or HIIT 3–4x a week to strip away fat and let your toned waistline shine.

Set/Rep Guide: 20–30 minutes per session, 3–4x a week.

Waist Exercises

Your natural body shape is beautiful, but if you want to slim your waist and highlight your curves, these waist exercises are the ultimate toolkit.

Combine calorie-burning cardio with core-focused strength work and fun variations, and you’ll be on your way to a strong, defined, and confident hourglass figure.

Remember: this isn’t about shrinking yourself, it’s about feeling powerful, radiant, and totally at home in your own skin 💖.