My Go-to Snatched Waist Workout, No Equipment Required

Susan Hoff
February 22, 2024

The ultimate snatched waist workout you can do from anywhere, with no equipment necessary.

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Today, I’m thrilled to share my favorite snatched waist workout with you. As a proud winner of several fitness competitions, I know a thing or two about sculpting a dream physique. Before we dive into the exercises, however, let's talk about the importance of ab and waist training for more than just aesthetics. Strengthening your core isn't just about achieving the hourglass figure you’ve been wanting for so long; it's also crucial for maintaining overall health and functional fitness. Training your abs for a smaller waist means training your core for improved posture, enhanced stability, and reduced risk of injury in everyday activities. Whether you’re aiming to improve your core strength, achieve a smaller waist, or even the “small waist big thighs” look, these exercises will help. But remember: achieving the “perfect body” is impossible because there is no perfect body. Just do your best to look the way you want to while staying healthy and strong!

Waist Training: How to Get the Perfect Results

Targeting your abs with specific exercises is key to achieving that coveted snatched waist. By focusing on exercises that engage the obliques, transverse abdominis, and rectus abdominis muscles, you will cinch your waist and burn lots of calories. 

The exercises that we’ll see in a moment, like Russian twists, side planks with hip lifts, and standing oblique crunches work to strengthen and tone the muscles along your sides and front, helping to slim down your waistline and define your midsection. But we’ll also incorporate dynamic movements that help us engage multiple muscle groups, leading to greater overall fat loss and a more sculpted waistline.

The Ultimate Snatched Waist Workout You Can Do Anywhere

  1. Russian Twists: Sit on the floor with your knees bent and feet flat. Lean back slightly, engage your core, and twist your torso from side to side, touching your hands to the floor beside you.
  2. Bicycle Crunches: Lie on your back with your hands behind your head and legs raised. Bring your right elbow towards your left knee while straightening your right leg, then switch sides in a pedaling motion.
  3. Plank Hip Dips: Start in a plank position on your forearms. Rotate your hips to one side, lowering them towards the floor, then return to the starting position and repeat on the other side.
  4. Side Plank with Hip Lifts: Lie on your side with your elbow directly beneath your shoulder and legs stacked. Lift your hips towards the ceiling, then lower them back down. Repeat on both sides.
  5. Standing Oblique Crunches: Stand with your feet hip-width apart and hands behind your head. Lift one knee towards the opposite elbow while crunching your obliques, then switch sides.
  6. Mountain Climbers: Start in a plank position on your hands. Bring one knee towards your chest, then switch legs in a running motion, keeping your core engaged throughout.
  7. Standing Side Crunches: Stand with your feet hip-width apart and arms extended overhead. Lean to one side while bringing your elbow towards your hip, then return to the starting position and switch sides.
  8. Leg Raises: Lie on your back with your legs straight and hands under your hips. Lift your legs towards the ceiling, then slowly lower them back down without touching the floor.
  9. Seated Russian Twists: Sit on the floor with your knees bent and feet flat. Lean back slightly, lift your feet off the floor, and twist your torso from side to side, touching your hands to the floor beside you.
  10. Waist Circles: Stand with your feet shoulder-width apart and hands on your hips. Rotate your hips in a circular motion, making small circles in one direction before switching to the other.

Incorporate these exercises into your routine, aiming for 3 sets of 10-15 repetitions each, and watch as your waist begins to shrink and your abs start to pop! Remember to pair your workout routine with a balanced diet and plenty of hydration for optimal results. Remember about the importance of rest days, too

Snatched Waist Workout Variation: Abs in 8 Minutes!

If time isn’t on your side, don’t worry! This express ab workout will work wonders if done consistently. And, if you need some healthy-low-effort-recipe inspiration, check out my latest blog! Back to the workout. Let’s condense it like this: 8 exercises, 40 seconds per exercise, 20 seconds rest. This totals only 8 minutes. Choose 8 of your favorite exercises from the plan above and get started! 

Looking for a chance to do a complete ab workout while sitting at your desk? Check out these great exercises.

Oath & Grind By Susan Hoff
Run fast, spin hard, lift heavy, work out like crazy. Whatever you do, Oath & Grind is the destination for all things fitness, nutrition, and life.
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Oath & Grind by Susan Hoff is a luxe lifestyle community that blends fashion, fitness, and nutrition to serve as aspiration—because everyone can start a healthy habit, regardless of their age or physique.