Welcome to our 30-day trim waist challenge! Designed by a personal trainer, this program will help you sculpt and tone your waist for a slimmer, leaner look.
If you've found yourself wondering how to get a slim waist but at a loss of where to start, this is the perfect plan for you. But this isn’t your average core exercise plan. The best workouts for abs incorporate twisting and turning to help burn fat and sculpt your sides for a long and lean torso - which is exactly what this plan is designed to do!
‘It’s a missed opportunity if you don’t twist,’ says Amy Tarr, founder of mobile personal training company Giant Leap Training. ‘It’s a great way to target the sides of your abdomen and stubborn 'muffin top', and also return to core training after having a baby. I started these moves after my own postnatal checks. Just keep your twists slow and gentle to safely tone your tum.’
There's an important health aspect to our 30-day trim waist challenge, too, as carrying extra weight around your midsection - so-called 'belly fat' - can lead to serious health issues.
A report by the American Heart Association warns that excess fat around the midsection and vital organs puts you at an increased risk for heart disease - even if you have a healthy body mass index (BMI). Meanwhile, researchers at MSU have established that belly fat increases your likelihood of developing cancer. All of which means that, if you're carrying extra weight around your mid-section, the time to address it is now.
With that in mind, take a look at the six key moves you'll need to master to get started on our 30-day trim waist challenge below - before moving on to the plan itself.
30-day trim waist challenge: the six key moves
These moves focus on your internal and external obliques (your sides). ‘They’re key for toning your waist and improving core stability,’ says Amy.
With all the moves, twist through your full range of movement to really hone in on your obliques. Also be sure to start with a neutral spine and engage your core to prevent back pain and injury.
Lying torso twist
- Lie on your back with your legs raised and knees bent to create a right angle, arms out to the side.
- Keeping your core braced, slowly twist your legs to the left, exhaling on the decline and inhaling as you bring your legs back to center.
- Repeat on other side to complete one rep.
Reverse lunge with twist
- Stand with feet hip-width apart then step back into a lunge position.
- Tighten your abdominal muscles before slowly twisting to the right, then the left.
- Return to start and repeat on other side to complete one rep.
Tip: Don’t let your front knee go over your toes during the lunge. Need more guidance? See our dedicated article on how to do lunges, complete with form advice and variations.
Cross-body mountain climber
- Go into a push-up position with your hands shoulder-width apart, your spine in a neutral position and your abs engaged.
- Twist your right leg at the hip, bringing your right knee up and across your body towards your chest.
- Lower your leg and repeat on the other side for one rep.
- Stand with your feet together, keeping knees soft.
- Bring the arms to shoulder height, with the elbows out and hands together in front of you.
- Keep your upper body facing forward, jump and rotate your feet left and then right.
Tip: This move incorporates cardio, too, to help burn fat. Want more plyometrics (a fancy word for 'jumping') workout moves? Try our plyometrics workout challenge!
Russian twist with hand taps
- Sit on the floor with knees together.
- Brace your core, then lean back and take your feet off the floor.
- Slowly twist from your waist to the left and tap your hands on the floor.
- Return to the center and repeat on other side.
- Lie on the floor, spine neutral and abdominal muscles engaged.
- Place hands on either side of your head, elbows out. Lift both knees into a right angle and flex your feet.
- Slowly and simultaneously, cycle your legs while twisting your torso to bring your right elbow towards your left knee, followed by your left elbow to right knee.
Tip: New mums should hold off on this move until they’ve boosted their ab strength. For more info on performing this move correctly, see our complete guide on how to do a crunch.
Your 30-day trim waist challenge workout plan
Once you feel confident and comfortable with the six moves above, you're ready to get started on our 30-day trim waist challenge!
Below we've outlined which moves you need to do on each day, indicating how many reps of each one to do also. The reps increase day by day to help build you up slowly.
Of course, if you're looking to tone your midline then abs exercises alone are seldom enough (if only!). We'd therefore advise doing this plan alongside two to three cardio sessions a week, whether that's a gym-based session on the elliptical machine, a HIIT workout, a dance class or otherwise.
Just remember to listen to your body, only do what you feel capable of, and be sure to take those all-important rest days. Happy twisting!
3 x Lying torso twist
3 x Reverse lunge with twist
3 x Cross-body mountain climber
4 x Lying torso twist
4 x Reverse lunge with twist
4 x Cross-body mountain climber
5 x Lying torso twist
5 x Reverse lunge with twist
5 x Cross-body mountain climber
6 x Lying torso twist
6 x Reverse lunge with twist
6 x Cross-body mountain climber
7 x Lying torso twist
7 x Reverse lunge with twist
7 x Cross-body mountain climber
8 x Lying torso twist
8 x Reverse lunge with twist
8 x Cross-body mountain climber
9 x Lying torso twist
9 x Reverse lunge with twist
9 x Cross-body mountain climber
REST DAY! If your body is feeling the burn, grab a foam roller and do some much-deserved recovery exercises. If you don't already own one, take a look at our pick of the best foam rollers, from basic models through to high-tech vibrating muscle saviors.
10 x Lying torso twist
10 x Reverse lunge with twist
10 x Cross-body mountain climber
11 x Lying torso twist
11 x Reverse lunge with twist
11 x Cross-body mountain climber
12 x Lying torso twist
12 x Reverse lunge with twist
12 x Cross-body mountain climber
13 x Lying torso twist
13 x Reverse lunge with twist
13 x Cross-body mountain climber
14 x Lying torso twist
14 x Reverse lunge with twist
14 x Cross-body mountain climber
15 x Lying torso twist
15 x Reverse lunge with twist
15 x Cross-body mountain climber
16 x Lying torso twist
16 x Reverse lunge with twist
16 x Cross-body mountain climber
3 x Jumping twist
3 x Russian twist with hand taps
3 x Cycle crunches
4 x Jumping twist
4 x Russian twist with hand taps
4 x Cycle crunches
5 x Jumping twist
5 x Russian twist with hand taps
5 x Cycle crunches
6 x Jumping twist
6 x Russian twist with hand taps
6 x Cycle crunches
7 x Jumping twist
7 x Russian twist with hand taps
7 x Cycle crunches
8 x Jumping twist
8 x Russian twist with hand taps
8 x Cycle crunches
9 x Jumping twist
9 x Russian twist with hand taps
9 x Cycle crunches
10 x Jumping twist
10 x Russian twist with hand taps
10 x Cycle crunches
11 x Jumping twist
11 x Russian twist with hand taps
11 x Cycle crunches
12 x Jumping twist
12 x Russian twist with hand taps
12 x Cycle crunches
13 x Jumping twist
13 x Russian twist with hand taps
13 x Cycle crunches
14 x Jumping twist
14 x Russian twist with hand taps
14 x Cycle crunches
15 x Jumping twist
15 x Russian twist with hand taps
15 x Cycle crunches
16 x Jumping twist
16 x Russian twist with hand taps
16 x Cycle crunches
Congratulations! You’ve completed our 30-day trim waist challenge! Share your results with us on Instagram @wearefitandwell.
Liked this? Try more 30-day challenges:
30-day abs challenge: your best ever abs in just one month
30-day squats challenge: tone your butt, legs AND core
30-day arms challenge: increase strength and definition
30-day killer curves challenge: sculpt your bust, waist and butt
Natalia is a health and fitness journalist who has written for the likes of Woman & Home and Marie Claire, and likes to practice what she preaches when it comes to staying fit and well. She loves the outdoors and would happily swap the treadmill for the trail at any opportunity. As such, in her free time you'll likely find her up a mountain somewhere. She has hiked eight of the major mountain ranges across four continents, including the Appalachians, the Smokies, the Sierra Nevadas (where she hiked to the top of Half Dome during her honeymoon) and the Atlas Mountains, as well hitting the summits of Snowdon and Pen-Y-Fan (Brecon Beacons), Table Mountain in South Africa and the Blue Mountains in Australia. She was also a fencer for 13 years, wielding an epée for Team GB during her teenage years. Having recently welcomed a baby, Natalia is currently getting back into her fitness routine, and has her sights set on completing a triathlon, something she and her husband started out on before their bundle of joy arrived.
Real life weight loss: "I was hooked on soda, weighed 400lbs – now I'm ripped"
Weight loss David Roden used to be a 400lbs, diet soda-swigging gamer – now he's 200lbs lighter and entering bodybuilding competitions
By Fit&Well •
Could you handle this old school 1960s PE-style workout?
Workout Famous fitness YouTubers Buff Dudes have resurrected and tried this classic 1960s style HIIT workout
By Matt Evans •
Best ab rollers: top ab wheels to tone your core
Buying Guide The best ab rollers target all the muscles in your mid-section, helping build abs whilst also boosting strength and stability
By Lucy Gornall •
Best treadmill: top home running machines ranked
Buying guide From bargain deals to gym-worthy machines, these are the best treadmills you can buy
By Lee Bell •
Best exercise bike: from Peloton to more affordable alternatives
Buying guide Invest in one of the best exercise bikes to burn calories, lose weight and improve your cardio fitness at home
By Lee Bell •
Best elliptical machines: The top cross trainers for weight loss and home use
Buying guide The best elliptical machines can help you lose weight, improve fitness and tone muscles
By Lee Bell •
Best cheap fitness tracker deals: Bargains on bands and watches from top brands
Deals These are the best fitness tracker deals on great brand names like Fitbit, Huawei, Garmin and more
By Rob Clymo •
Marvel star Brie Larson's strength training plan is incredible
Fitness From landmine lifts to one arm pull ups the actress is powering through her workouts
By Sarah Finley •
How to lose weight on your arms: Tone and strengthen your arms to fight flab
Weight loss Banish bingo wings with the best diet, specific exercises and helpful workout tips to help lose weight on your arms
By Leon Poultney •
Here's how you can get an effective workout in just 10 minutes
Fitness We talk to two personal trainers about how you can squeeze in a short workout to your busy day
By Sarah Finley •