Waist exercises

58 movements that train the waist, from Dietly’s training catalogue. Each one carries a demo clip, the muscle it targets and a set, rep and rest scheme to start from.

• 3 4 Sit upRectus AbdominisBeginnerBody weight
• 45 degree Bycicle Twisting CrunchObliquesBeginnerBody weight
• 45 degrees Side BendObliquesBeginnerBody weight
• 90 Degree Heel TouchWaistBeginnerBody weight
• Ab Roller CrunchRectus AbdominisBeginnerBody weight
• Abdominal StretchWaistBeginnerBody weight
• Air Bike (Version 2)ObliquesBeginnerBody weight
• Alternate Heel TouchersObliquesBeginnerBody weight
• Alternate Leg Raise with Head-upWaistBeginnerBody weight
• Alternate Oblique CrunchObliquesBeginnerBody weight
• Arm slingers Hanging Straight LegsIliopsoasBeginnerBody weight
• Assisted Sit-UpRectus AbdominisBeginnerAssisted
• Backward Abdominal StretchWaistBeginnerBody weight
• Ball Sit-upRectus AbdominisIntermediateStability ball
• Band bicycle crunchIliopsoasIntermediateBand
• Band Half Kneeling ChopWaistIntermediateBand
• Band horizontal Pallof PressObliquesIntermediateBand
• Band Kneeling CrunchRectus AbdominisIntermediateBand
• Band Overhead Side BendObliquesIntermediateBand
• Band Reverse CrunchWaistIntermediateBand
• Band Side BendObliquesIntermediateBand
• Band Squat TwistWaistIntermediateBand
• Band Standing CrunchRectus AbdominisIntermediateBand
• Band twistObliquesIntermediateBand
• Band twist (Down Up)ObliquesIntermediateBand
• Band twist (Up Down)ObliquesIntermediateBand
• Band Upper CrunchRectus AbdominisIntermediateBand
• Barbell Seated TwistObliquesBeginnerBarbell
• Barbell Seated Twist (On Stability Ball)ObliquesBeginnerBarbell
• Barbell Side BentObliquesIntermediateBarbell
• Barbell Standing TwistObliquesIntermediateBarbell
• Bent Over TwistObliquesBeginnerBody weight
• Bent-knee Lying TwistObliquesBeginnerBody weight
• Bent-knee Lying Twist (On Stability Ball)ObliquesBeginnerStability ball
• Boat StretchRectus AbdominisBeginnerBody weight
• Bodyweight WindmillWaistBeginnerBody weight
• Bridge - Mountain ClimberObliquesBeginnerBody weight
• Bycicle Twisting CrunchObliquesBeginnerBody weight
• Cable horizontal Pallof PressObliquesIntermediateCable
• Cable Kneeling CrunchRectus AbdominisIntermediateCable
• Cable Seated CrunchRectus AbdominisBeginnerCable
• Cable Seated Twist on FloorObliquesBeginnerCable
• Cable Side BendObliquesIntermediateCable
• Cable Standing Crunch (With Rope Attachment)Rectus AbdominisIntermediateCable
• Cable Standing LiftObliquesIntermediateCable
• Cable Tuck Reverse CrunchIliopsoasIntermediateCable
• Cable twistObliquesIntermediateCable
• Cable twist (Down Up)ObliquesIntermediateCable
• Cable twist (Up Down)ObliquesIntermediateCable
• Captains Chair Straight Leg RaiseIliopsoasBeginnerBody weight
• Cat Cow StretchWaistBeginnerBody weight
• Cat StretchErector SpinaeBeginnerBody weight
• Chest Lift with RotationWaistBeginnerBody weight
• Chin-to-chest StretchRectus AbdominisBeginnerBody weight
• Cobra Yoga PoseRectus AbdominisBeginnerBody weight
• CocoonsIliopsoasBeginnerBody weight
• CrabWaistBeginnerBody weight
• Crab Twist Toe TouchGluteus MaximusBeginnerBody weight

Exercise demonstrations courtesy of Gym Visual. Set and rep schemes are a starting point, not a prescription — see a qualified professional before starting a new exercise program.