10 exercises for a slim and narrow waist in your 30s

It’s no secret that your body undergoes changes as you age. Your metabolism can slow down and your hormones can kick in, causing unwanted weight gain. Luckily, we’ve got your back. Rose McNulty, CPT, a NASM-certified personal trainer and nutritionist with Garage Gym Reviews, spoke to us and shares 10 killer exercises to effectively target abs, obliques, and deep core muscles for a toned, sculpted midsection. She puts on her sneakers and get ready for the top 10 exercises for a slim waist after 30.

“While your overall calorie intake versus calories burned is the most significant factor in revealing toned abs, many exercises help strengthen and sculpt your core,” says McNulty. “The following exercises, combined with general strength training and cardiovascular exercise, are your ticket to slimming your waist and building core stability.”

If you’re ready to embark on a journey to a toned, plump waist (so you can rock those crop tops and feel confident at the beach), read on to find out more. And when you’re done, don’t miss The Best Core Workouts for Flat Abs After 40.

two women doing bicycle crunches during ab workout on the floor
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The bicycle crunch is a premium abdominal exercise that mimics the motion of pedaling a bicycle to activate your core muscles. Your obliques in particular will feel a strong burn during this.

To begin, McNulty instructs, “Lie on your back with hands gently holding the back of your head. Bring your knees toward your chest, then alternate bringing your right elbow to your left knee and your left elbow to your right knee in a bicycle knee and elbow, straighten and lower the opposite leg until it is hovering above the floor.Aim to do 15 to 20 repetitions on each side for three sets.

lying leg lift exercise to melt lower belly fat
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The leg lift will activate the muscles in your lower abs, helping to tone your core and improve core stability.

To perform the exercise, McNulty explains: “Lie on your back with your hands at your sides. Lift your legs off the floor, keeping them straight, until they’re perpendicular to the floor and your hips form 90-degree angles. Slowly lower your legs back without touch the ground.” He completes three sets of 10 to 15 reps.

RELATED: 8 Best Strength Exercises for Faster Belly Fat Loss That Get Your Heart Racing

fluttering kicks
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Floating kicks are a fantastic exercise for engaging the lower abs and building core strength. Plus, they’re simple and can be done anywhere.

McNulty tells us, “Lie on your back with legs extended and lift your heels a few inches off the ground. Lift one leg and let the other hover just above the floor, then alternate, keeping your legs as straight as you can for the ‘whole time.” He perform three sets of 15 to 20 reps on each leg.

woman doing forearm plank, concept of best exercises for slimmer body
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This classic core exercise will ignite your entire core, so get ready to feel the burn.

“Begin in a pushup position with your body in a line from shoulders to ankles and hands directly under shoulders,” instructs McNulty. “Squat down onto your forearms with your elbows directly under your shoulders. Engage your core and keep your hips down to maintain a straight line from shoulders to ankles.” Hold for 30-60 seconds and complete three rounds total.

illustration of climbers
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The Mountaineer gives you an effective full-body movement that will challenge your cardiovascular capabilities.

To perform them, McNulty says, “Start in a high plank position with your hands under your shoulders, then alternate, bringing one knee toward your chest at a time. Your spine should be neutral throughout the exercise, and your movements should be quick but controlled.” Perform three rounds of 30 to 60 seconds of continuous mountain climbers.

RELATED: 7 strength exercises for women to melt belly fat after 30

woman doing russian twist exercise
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Russian twists are a next-level abdominal exercise that will challenge your core strength.

“Sit on the ground with knees bent and feet elevated. Lean back slightly and rotate your torso from side to side, touching the ground on each side,” says McNulty. Aim for three sets of 15 to 20 reps on each side.

V-up exercise
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Next on this list of best exercises for a slim waist is the V-up.

“Lie on your back with your legs extended and your arms extended overhead,” says McNulty. “With your abs engaged, lift your upper body and legs off the ground at the same time to create a ‘V’ shape with your body. Slowly lower your back down to the starting position.” Complete three sets of 10 to 15 repetitions.

side plank hip dip
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This unique movement effectively targets the oblique and deep core muscles.

“Start in a side plank position with your forearm on the floor and your feet stacked on top of each other. Lower your hips toward the ground until you reach the end of your range of motion, then lift them back to the starting position,” explains McNulty. Perform three sets of 10 to 12 reps on each side.

RELATED: 7 Exercises to Slim a Thick Waist in 30 Days

Standing side crunch with dumbbell
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Standing lateral crunches are a comfortable and straightforward exercise for targeting the obliques and tightening the waist. You can incorporate additional weight such as a dumbbell for an added challenge.

“Stand with your feet hip-width apart and place your hands behind your head. Bend to one side, bringing your elbow toward your hip. Return to starting position and repeat on the other side.” If you’re working with a dumbbell, keep one hand behind your head and extend your other arm at your side as you hold the weight. Lower the weight down the side of the leg toward the knee. Aim to do 10 to 15 reps on each side for three sets.

Alternating toe taps are another dynamic movement that targets the entire abdominal area.

To perform them, McNulty says, “Lie on a mat with your back on the floor, legs straight and arms extended overhead. Lift your upper body off the floor and reach your right hand toward your left foot as you lift your left leg towards your right hand Lower your back and repeat on the other side.Perform three sets of 10 to 15 repetitions on each side.

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