1. Planks
Planks are a foundational exercise renowned for their ability to sculpt and tone the midsection, back, and sides. This deceptively simple isometric movement engages the entire core, activating muscles such as the rectus abdominis, transverse abdominis, and obliques.
"Planks are a staple in any core workout routine for good reason. Planks are a comprehensive exercise that targets the entire core, including the midsection, back, and sides. By engaging the deep core muscles, planks help in building endurance and strength throughout the core," says White.
2. Russian Twists
This rotational movement engages the rectus abdominis, obliques, and transverse abdominis, creating a comprehensive workout for the core. The twisting motion not only targets the front of the abdomen but also activates the muscles along the sides, particularly the obliques, contributing to a sculpted waistline.
White says, "When it comes to targeting those stubborn love handles, Russian twists are my go-to exercise. By twisting from side to side while holding a weight, you engage the oblique muscles, helping to sculpt and define the waistline."
3. Side Planks
This exercise challenges the core muscles to maintain stability while also working the muscles along the sides of the torso, promoting strength and toning. Side planks not only help sculpt and define the waistline but also improve overall core stability and balance.
White says that "side planks primarily target the obliques, the muscles on the sides of the torso. They also engage the quadratus lumborum and erector spinae muscles in the lower back, promoting lateral stability and strength."
4. Seated Twists
Seated twists are excellent exercises for targeting and toning the sides, back, and midsection while offering the convenience of being performed in a seated position. By rotating the torso from side to side while sitting upright, individuals engage the oblique muscles, rectus abdominis, and muscles along the spine.
"Seated twists engage the obliques and transverse abdominis, promoting core stability and toning the waistline. They also activate the muscles along the spine, enhancing spinal mobility and posture," he notes.
5. Seated Bicycle Crunches
This exercise engages the abdominal muscles, including the obliques, while seated, providing a low-impact alternative for those with mobility concerns. Seated bicycle crunches promote core strength and stability, helping to tighten and tone the muscles around the waistline. By targeting the sides and back, this exercise contributes to the reduction of excess fat deposits in these areas.
White says the benefits of this workout is that it "targets the core, especially the obliques, aiding in the reduction of side fat."
6. Deadlifts
Deadlifts are a fundamental compound exercise that not only builds overall strength but also plays a pivotal role in toning the midsection, back, and sides. This full-body movement engages the core muscles, including the rectus abdominis and transverse abdominis, as they work to stabilize the spine during the lift.
"Deadlifts are a powerhouse exercise that not only works the lower back but also targets the hamstrings, glutes, and core. Proper form is key here to prevent injury and maximize effectiveness, so I always recommend starting with lighter weights and focusing on technique before adding more resistance. Deadlifts are great for strengthening the lower back, improving posture, and engaging the muscles along the spine and the lower part of the midsection," says White.
7. Plank Hip Dips
Plank hip dips are a dynamic 2-in-1 exercise designed to target the abdominal muscles and obliques, offering effective assistance in combating flabby stomach and sides. This twisting motion engages the oblique muscles while the plank position activates the entire core, providing a comprehensive workout for the midsection.
White says this workout is a "dynamic variation of the traditional plank that focuses on the obliques while strengthening the entire core. This movement adds a rotational component to the plank, increasing the engagement of the oblique muscles. It also helps in building a stronger, more stable core, which can contribute to a firmer midsection."
8. Chair Dips
Chair dips are a valuable addition to a fitness routine for individuals aiming to slim down excess fat in the back and sides. This exercise primarily targets the triceps, shoulders, and the muscles of the back, contributing to improved strength and tone in these areas.
"Chair dips work the triceps and the muscles across your upper and lower back, helping to reduce back fat," he notes.
9. Seated Leg Lifts
Seated leg lifts offer a targeted and accessible chair exercise that aids in slimming down fat in the back and sides. This workout focuses on engaging the muscles of the lower abdomen, hips, and thighs, promoting strength and toning in the core and lower body. As these muscle groups are activated, they help increase overall metabolism.
"This exercise engages the core and improves posture by strengthening the back muscles," White states.