The #1 Move to Slim Your Waist, According to a Pro Trainer
A strong core offers a multitude of benefits: better posture, greater stability, less back pain, and a lower risk of injury.
Your core comprises several muscles, including the abdominals and obliques. The obliques sit along the sides of your torso, acting much like a built-in corset that supports your frame.
If your goal is to strengthen the core and carve a more defined waist, targeting the obliques is a smart starting point, per Stephanie Mansour, a weight‑loss coach and trainer featured in the Start TODAY app.
When clients ask how to slim the waist, Mansour reminds them that true spot reduction—losing fat from one specific area—is not possible. However, consistently training the core as part of a balanced fitness routine and a nutritious diet can help trim the midsection over time.
There are many waist-slimming exercises to explore, but Mansour particularly favors one simple bodyweight move.
Trainer’s Spotlight: Side Reaches (aka Heel Touches) for a More Defined Waist
If you’re aiming for an hourglass silhouette and already have a solid core, or you’re a beginner hoping to see shapely results quickly, side reaches are recommended to specifically target the sides of the waist. They’re a beginner-friendly exercise requiring no equipment or complex coordination.
Lie on your back with your knees bent and your feet flat. Lift your shoulders off the ground to touch each heel, engaging the obliques and other core muscles as you go.
Consistency matters for waist-focused workouts. Fortunately, you can safely train your core daily, according to Mansour. Her 4-Week Core Challenge offers a daily routine that strengthens the abs, obliques, and lower back.
Why This Matters
Slimming the waist is a common goal among clients and a long-standing focus of the fitness industry—think of the countless waist-trimming gimmicks over the years, from vibrating belts to waist trainers. Many of these products prove ineffective and waste both time and money.
That’s why Mansour prefers straightforward, accessible moves like heel touches, which only require a mat and about 10 minutes.
Heel touches specifically work the outer and inner obliques, activating deeper core muscles. Beyond aesthetics, strengthening the obliques helps stabilize the spine and supports everyday actions such as twisting and bending.
Even if visible changes aren’t immediate, you’ll still gain important benefits from this exercise.
Getting Started
Heel touches are simple, but proper form is key to protect your neck and back:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Lift your head, neck, and chest off the floor using your core, avoiding neck strain.
- As you exhale, reach your right hand toward your right heel and tap it.
- Then reach your left hand toward your left heel and tap it, alternating sides.
- Focus on contracting the obliques and abs with each tap.
- Perform 10 taps per side.
The Start TODAY app also offers additional routines to strengthen the core and define the waist. The Core Activation workout teaches proper core engagement and highlights oblique targeting for a toned midsection.
TODAY’s Expert Tip of the Day series features practical advice from qualified experts on diet, fitness, heart health, mental wellness, and more, typically sharing new insights every weekday.
About the author
Caroline Kee is a health reporter for TODAY, based in New York City, covering medical news, consumer health, and wellness topics.
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