4 Waist Slimming Exercises You Can Do With Ankle Weights, Trainer Says

“Cardio is the only way to lose belly fat and get a six-pack.” FALSE. I hear this statement a lot from clients, but it couldn’t be further from the truth. As a trainer specializing in fitness, yoga and pre/postnatal fitness, I focus on form and using bodyweight or light supports in my workouts to help my clients sculpt, strengthen and lengthen their muscles – especially at their core. Ankle weights are one of my favorite pieces of equipment. Why; They add weight and resistance during lower body exercises and force you to engage your core, resulting in a trim, slim waist. That’s why we’ve rounded up the best waist-slimming exercises with only ankle weights to leave you sweaty and ripped for your next workout! See them below.


Three-point plank with a pulse from elbow to foot

waist slimming exercises with three point plank

Nothing amps up the burn on a plank like ankle weights. The first of these waist-slimming exercises is the Three-Point Plank with an elbow-to-leg pulse. You’ll start in a plank with your hands under your shoulders, your feet hip-width apart, your heels back, your hips in line with your shoulders, and your abs engaged. Lift your right leg to swing—pointing toe—then tap your right knee to your right elbow. When you send your leg back, lift it just an inch above your hip for a quick glute squeeze. Be sure to make the connection between the knee and the elbow to really work the core and obliques.

Related: 3 Exercises for a Smaller Waist Trainers Swear By


Desktop Rainbow

table top rainbow waist slimming exercises with ankle weights

table top rainbow waist slimming exercises with ankle weights

The bench press is a great multi-purpose position that stabilizes and works the core so you can effectively work the muscle you’re isolating. Get into a tabletop position—your hands under your shoulders, your knees under your hips, a slight bend in your elbows and your abs in. Extend your right leg back toward the back right corner of your mat and point your toe. Then draw a ‘rainbow’ with your big toe – making it as dramatic as possible – bringing your right foot to the back left corner of the mat. Squeeze your inner thighs for just one second and then rainbow your leg back to the starting position. Remember to keep a slight bend in your elbows and your hips squared.

Related: Top Exercises for an Hourglass Figure You’ll Want to Copy, Trainer Says


Crunches with Frog Leg Extension

too bad with frog leg extension

too bad with frog leg extension

While this move primarily targets the core, it will also give you a nice inner thigh burn. Lie on your back with your hands behind your head and your elbows out to your sides. Touch your heels together—forming a small “v” with your feet—and bend your knees outward. Squat until you hit your elbows on your knees. As you lower your upper body down, send your legs out at a 45-degree angle, straightening your legs by squeezing your thighs together and keeping your legs in that little ‘v’. Pull your knees back and start over.


Forearm planks

forearm plank jacks

forearm plank jacks

Cardio is still important for your cardiovascular health, so I like to incorporate bodyweight cardio into my workouts. For this exercise, set yourself up in a forearm plank position—place your forearms parallel to the mat with your shoulders directly over your elbows and your palms facing down. Drive your heels back, engage your legs and engage your core. Now, jump out (as wide as your mat) as you would a jumping jack, then jump back to the starting position. Make sure they are light on your feet and keep your hips in line with your shoulders.

*Note: For best results, combine these waist slimming exercises with a nutrient-dense diet for a tight, toned tummy.

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