If you’re after a beach body figure, sculpting aslim, tapered waistis an absolute must.
The key to achieving this look is a combination ofburning fatand building muscle in your upper and lower body.
Perform eight to 12 repetitions of each exercise with 60 to 90 seconds of rest between sets.
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Repeat the workout twice per week.
This move also contributes to fat loss and strengthens your core, supporting the tapered waist appearance.
To perform a barbell squat, position a barbell at shoulder level on a squat rack.
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If available, set the safety pins just above waist level.
Stand with your feet shoulder-width apart, and duck under the bar to position it across your upper back.
Take a few steps back to flush the rack, and engage your core while maintaining a neutral spine.
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Repeat for the target repetitions.
Position a padded barbell across your hips, holding it with both hands.
Engage your core, and visualize drawing your lower rib toward your pelvis.
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Drive your hips upward by pressing through your heels, squeezing your glutes at the top of the movement.
Lower your hips back to the ground, maintaining tension in your core and glutes.
Repeat for the target repetitions.
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Hang onto the bar with your arms fully extended and your feet off the ground.
Engage your core, and visualize bringing your elbows toward your hips as you retract your shoulder blades.
When your chest hits the bar, lower your body back down to the starting position.
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Repeat for the target repetitions.
Engage your core, and maintain a neutral spine.
Press the dumbbells upward by extending your elbows and shoulders until your arms are fully extended overhead.
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Repeat for the target repetitions.
Hold a weight or a medicine ball with both hands, and engage your core.
Rotate your torso to the right, tapping the weight on the ground next to your right hip.
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Rotate your torso to the left, tapping the weight on the ground next to your left hip.
Repeat for the target repetitions.
Engage your core, and maintain a braced neutral spine.
Lower your right leg back to the ground, and repeat with the left leg.
Repeat for the target repetitions.
Bicycle Crunches
The last of our exercises for a tapered waist is the bicycle crunch.
To perform bicycle crunches, lie on your back with your hands behind your head and your knees bent.
Lift your head, shoulders, and feet off the ground, engaging your core.
Extend your right leg while bringing your right elbow to your left knee.
Alternate the motion, extending your left leg while bringing your left elbow to your right knee.
Repeat for the target repetitions on both sides.
