Routine 1. Flatten Your Belly Just by Breathing? ‘Draw-in & Stomach Vacuum’

The first exercise isn’t about intense movement. It’s about waking up the ‘Transverse Abdominis’, the most critical muscle for actually reducing your waist measurement. This muscle acts as your body’s natural corset. Ten repetitions of this breathing technique are more effective for waist reduction than 100 sit-ups.

[How to do it]

1. Lie down or stand comfortably with your back straight.
2. Inhale deeply, expanding your belly like a balloon.
3. Exhale slowly and completely, making a ‘whoo’ sound, while pulling your navel in as if trying to touch your spine.
4. With your breath fully exhaled (vacuum state), keep your abs tight and hold for 10 to 15 seconds. (You can take shallow breaths during the hold).
5. Relax and rest briefly. Repeat this process 10 times.

[Tip] Doing this frequently while brushing your teeth or watching TV doubles the effect. Be careful not to arch your lower back.

Routine 2. The Love Handle Killer: ‘Russian Twist’

A flat belly alone doesn’t make your waist look thin. You need to trim the side fat (love handles) that ruins your outfit fit to get that hourglass line. The Russian Twist is the best exercise to wring out your external obliques and burn side fat.

[How to do it]

1. Sit on the floor with your knees bent and only your heels touching the ground.
2. Lean your upper body back about 45 degrees to engage your core. (Do not hunch your back).
3. Clasp your hands in front of your chest or hold a light water bottle.
4. Keeping your core tight, rotate your torso to the left as if touching the floor with your hands.
5. Return to the center and rotate to the right. This counts as 1 rep.
6. Perform 3 sets of 20 reps (left & right).

[Caution] It is more important to feel the squeeze in your side waist than to move quickly. If you have a herniated disc, reduce the range of rotation.

Routine 3. Sculpt Abs and Waistline Simultaneously: ‘Plank Hip Dips’

The final exercise is a variation of the plank, a full-body workout. While the basic plank solidifies the entire core, Hip Dips target the side abdominal muscles by moving the pelvis left and right. It burns a high amount of calories and is called the ‘Flower of Evening Workouts’.

[How to do it]

1. Get into a standard ‘Elbow Plank’ position. Elbows should be directly under your shoulders, forming a straight line from head to toe.
2. Slowly lower your hips (pelvis) toward the floor on the left side. Lower until just before touching the floor, then return to the center.
3. Repeat the same movement to the right side.
4. Perform rhythmically as if drawing a rainbow with your hips.
5. Perform 3 sets of 15 reps (left & right).

[Tip] If your hips are too high or your lower back sags, it can cause back pain. Always pull your navel in to maintain core pressure.