Close Ad ×

Muscle & Fitness logo Muscle & Fitness

  • Workouts

    Workouts

    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
    Find Exercises Targeting…
    • Abs and Core Exercises
    • Arm Exercises
    • Back Exercises
    • Chest Exercises
    • Leg Exercises
    • Shoulder Exercises
  • Nutrition

    Nutrition

    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
    Adam Malonas riding his bike for an Ironman Competition after fueling up with endurance foods
    Healthy Eating

    Why This Chef/Triathlete Thinks He's Created the Perfect Fuel

    Chef creating and seasoning the perfect salad
    Healthy Eating

    9 Ways to Man Up Your Salad-Making Skills

    Super bowl sunday recipes
    Healthy Eating

    Healthy (and Tasty) Tips for Your Super Bowl Party

    Best Protein sources to build muscles
    Healthy Eating

    4 Proteins You Should be Eating, But Probably Aren’t

  • Athletes & Celebrities

    Athletes & Celebrities

    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
    Actor Steven Krueger sitting down
    Pro Tips

    This 'Yellowjacket' Star Relies on Sports to Stay Competitive in Hollywo...

    Dr. Lawrence V. Gulotta, M.D. standing in front of a METs sign
    Pro Tips

    7 Spring Training Tips to Safely Get Back into Game Shape

    Ken Rideout looking serious about running a marathon
    Pro Tips

    Ken Rideout Keeps Running Better with Each Mile 

    Andy McDermott profile picture for the Spartan Ultra 50K Race
    Pro Tips

    One Writer's Routine for His First Spartan Ultra 50K Race

  • Features

    Features

    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
    Best Creatine
    From our Partners

    15 Best Creatine for Men 2023: Muscle Growth, Energy & More

    Inno Cleanse_1
    From our Partners

    Top Gastroenterologist Endorses Inno Supps Inno Cleanse: Here’s Why

    Scott Stallings performing a landmind press in the gym
    Gear

    Scott Stallings Has His Gear Bag Packed for His Best PGA Tour Ever

    Supplement booster
    From our Partners

    Best Testosterone Booster Supplements & Pills For Men In 2023

  • Anti-Aging

    Anti-Aging

    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
    Molecule of DNA forming inside the test tube
    Wellness

    The Regenerative Medicine Revolution

    Man holding brain illustration against gray wall background
    Wellness

    The Big Picture of Improving Brain Health

    Red stethoscope on top of a stack of money
    Wellness

    Health is Wealth

    Vegetables and fruits inside a vitamins pill capsule
    Functional Medicine

    Can Taking Vitamins Save Your Life? New Data Says Yes To Several Ones

  • Flex

    Flex

    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
    Mr Olympia O on top a mountain top
    News

    The Top of the Mountain

    FFF Natalia
    News

    Natalia Abraham Coelho Speaks About Her 2022 Olympia Victory

    PTM Harold Kelley
    News

    Prime Time Muscle Breaks Down Harold Kelley’s 6th O Win

    Ms. Olympia Andrea Shaw showing Lenda Murray her favorite exercises
    Training

    Andrea Shaw and Cyd Gillon Share Olympia-Winning Training Secrets

  • Hers

    Hers

    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
    Angela Gargano performing a pullup
    Hers Workouts

    This 'Ninja Warrior' Will Help You Master Your First Pullup

    Rhonda Vetere finishing an ironman race
    Hers Features

    Tips for Maximizing Life and Fitness from a Tech Exec and Top Athlete

    WWE female wrestler Carmella wearing a snake skin bikini
    Hers Athletes & Celebrities

    WWE’s Carmella talks Love, Heartbreak, and Motivation

    Samantha Harris wearing yoga clothes and performing a yoga pose
    Hers Athletes & Celebrities

    Samantha Harris is Helping Fellow Cancer Survivors Through Yoga

  • Muscle&Fitness+

    Muscle&Fitness+

  • Olympia

    Olympia

    • Olympia Coverage
    • Buy Tickets
    Caesar Bacarella performing a dumbbell workout with biceps curls
    Pro Tips

    Caesar Bacarella Is Building a Fitness Empire at Full Speed

    Olympia-2019-Whiteny-Jones-Press-Conference
    Interviews

    Whitney Jones Can Break, But Can Never Be Broken

    IFBB Wellness Pro Yarishna Ayala
    Interviews

    Yarishna Ayala Shares Advice for Future Wellness Division Competitors

    2021 Mr. Olympia Top 3 winners Brandon Curry, Big Ramy, Hadi Choopin
    News

    BIG RAMY WINS THE 2021 OLYMPIA!

Subscribe to YouTube Subscribe to the Newsletter Terms of Use Privacy Policy Cookie Policy Accessibility Statement Do Not Sell
  • Workouts
    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
  • Nutrition
    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
  • Athletes & Celebrities
    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
  • Features
    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
  • Anti-Aging
    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
  • Flex
    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
  • Hers
    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
  • Muscle&Fitness+
  • Olympia
    • Olympia Coverage
    • Buy Tickets
  • Resources & Highlights
    • Topics
    • Videos
    • Podcasts
    • Contact
    • Terms of Use
    • Privacy Policy
    • Cookie Policy
    • Accessibility Statement
    • Do Not Sell

Stay Connected

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...
Facebook Twitter Youtube Pinterest
Open menu button
Open search bar button
×

Search M&F

Featured Articles
Lean Muscle
Healthy Eating

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article
Kate Upton Attends the 2016 Vanity Fair Oscar Party
Women

The 20 Hottest Female Celebrities

Talented stars, killer physiques.

Read article
Bench press record holder Bill Gillespie breaking the world record at age 62
Pro Tips

The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press

At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.

Read article
The 50 Best Female Fitness Influencers on Instagram
Girls

The 50 Best Fitness Influencers on Instagram

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Read article
Hers Workouts

Hardcore Waist Whittlers

Show off your six-pack and send your metabolism soaring with this serious ab routine, demonstrated by IFBB bikini pro Michelle Lewin.

by Cat Perry
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
Xjump
per bernal
View Gallery

Hardcore Waist Whittlers

Close gallery popup button
1 OF 7

1 of 7

Xjump

per bernal

X Jump

Works: Core, Lower body Stand with your feet slightly closer than shoulder width. Get into a squat position with hands in fists, facing each other, in front of your chest.Jump out of the squat forming an X midair, with your arms and legs extended 45 degrees.Land softly and immediately descend into the next squat. Perform two sets of 25 reps. Tip: Land with soft knees in a squat to avoid joint shock.SEE ALSO: The Only 30-Day Abs Workout You Need

2 of 7

Single leg strike per bernal michelle lewin

per bernal

Single-Leg Strike

Works: Shoulders, obliques, thighsStand with feet lunge-length apart, right leg back, holding a 10- to 15-pound dumbbell overhead. Draw your right knee upward and bring the dumbbell just outside your right knee, keeping your arms straight. Then touch the ball of your right foot on the floor behind you as you extend the dumbbell back overhead. Perform two sets of 25 quick reps. Tip: On each rep, tap the ball of your back foot briefly before striking knee upward. 

3 of 7

Seated bicep curl

per bernal

Seated Bicep Curl and Crunch

Works: Arms, Core Sit on the edge of a flat bench and hold dumbbells at your sides, palms facing up. Lift your feet off the floor to bench height, keeping your knees bent 90 degrees. Lean back until your torso is about 45 degrees to the bench surface.Holding this angle as much as possible, perform a biceps curl with both arms while drawing your knees toward your chest.Extend your arms back to your sides and lower your feet toward the floor, but without touching down. Perform one set of 20 reps and one set of 16 reps. Tip: Hold a dumbbell between your feet for added lower-ab engagement. 

4 of 7

michelle lewin doing dumbbell scoop abs exercise

per bernal

Dumbbell Chest Scoop

Works: Chest, Arms, Core Tip: For greater leg-muscle recruitment, bend knees and sink down more. Stand with your right leg two feet behind you, keeping both legs slightly bent. Hold dumbbells at your sides about 12 inches from your hips with your palms facing forward.Bring the dumbbells upward in a scooping motion until they form a V at chin level return dumbbells to sides, keeping your core engaged. Repeat with your left leg staggered behind you. That’s one set. Perform two sets of 20 reps. SEE ALSO: Kira Stokes’ 7 Abs Exercises

5 of 7

Pop up plank

per bernal

Pop Up Plank

Works: Shoulders, CoreGet in a plank position on a Bosu, flat-side down, with your forearms about six inches apart and fists facing each other. Using your core and upper body, pop up into a full plank position, then land with your palms flat on the Bosu. Pop your forearms back down onto the Bosu, landing with your elbows bent 90 degrees. Perform two sets of 12 reps. Tip: Remember, energy comes from your core. Take a deep breath to explode up and down. 

6 of 7

Punch and lunge

per bernal

Offset Punch and Lunge

Works: Shoulders, Arms, Core, LegsStand with feet staggered approximately 30 inches apart, hands in front of chest holding dumbbells at shoulder height, with palms facing each other.Descend into a lunge and simultaneously punch the left arm forward, rotating your left wrist until your left palm faces down. Rise up from the lunge and return the dumbbell toward your chest. Perform two sets of 20 reps. Repeat with your left leg forward, punching with your right arm. Tip: Keep the negative movement (returning the weights back to the chest) as tight and controlled as the contraction.

7 of 7

Db twisting lunge

per bernal

DUMBBELL TWISTING LUNGE

Works: Shoulders, Core, LegsStand with your feet slightly wider than hip width and hold a five- to eight-pound dumbbell with both hands at chest height, with your arms extended forward.Rotate your torso and pivot on your feet to the left while dropping your right knee into a lunge until it’s about four inches from the floor.The dumbbell should be over your left foot, and your abs engaged.Rise up from the lunge and twist your torso and arms around to the right, dropping your left knee into a lunge four inches from the floor. Move from left to right seamlessly without pausing. Do two sets of 20 reps each side. Tip: Make sure to keep your front knee from drifting past your toes while lunging. 

Back to intro

X Jump

Works: Core, Lower body 

  • Stand with your feet slightly closer than shoulder width. Get into a squat position with hands in fists, facing each other, in front of your chest.
  • Jump out of the squat forming an X midair, with your arms and legs extended 45 degrees.
  • Land softly and immediately descend into the next squat. Perform two sets of 25 reps. 

Tip: Land with soft knees in a squat to avoid joint shock.

SEE ALSO: The Only 30-Day Abs Workout You Need

Single-Leg Strike

Works: Shoulders, obliques, thighs

  • Stand with feet lunge-length apart, right leg back, holding a 10- to 15-pound dumbbell overhead.
  •  Draw your right knee upward and bring the dumbbell just outside your right knee, keeping your arms straight. Then touch the ball of your right foot on the floor behind you as you extend the dumbbell back overhead. Perform two sets of 25 quick reps. 

Tip: On each rep, tap the ball of your back foot briefly before striking knee upward. 

Seated Bicep Curl and Crunch

Works: Arms, Core 

  • Sit on the edge of a flat bench and hold dumbbells at your sides, palms facing up. Lift your feet off the floor to bench height, keeping your knees bent 90 degrees. Lean back until your torso is about 45 degrees to the bench surface.
  • Holding this angle as much as possible, perform a biceps curl with both arms while drawing your knees toward your chest.
  • Extend your arms back to your sides and lower your feet toward the floor, but without touching down. Perform one set of 20 reps and one set of 16 reps. 

Tip: Hold a dumbbell between your feet for added lower-ab engagement. 

Dumbbell Chest Scoop

Works: Chest, Arms, Core 

Tip: For greater leg-muscle recruitment, bend knees and sink down more. 

  • Stand with your right leg two feet behind you, keeping both legs slightly bent. Hold dumbbells at your sides about 12 inches from your hips with your palms facing forward.
  • Bring the dumbbells upward in a scooping motion until they form a V at chin level return dumbbells to sides, keeping your core engaged. Repeat with your left leg staggered behind you. That’s one set. Perform two sets of 20 reps. 

SEE ALSO: Kira Stokes’ 7 Abs Exercises

Pop Up Plank

Works: Shoulders, Core

  • Get in a plank position on a Bosu, flat-side down, with your forearms about six inches apart and fists facing each other. 
  • Using your core and upper body, pop up into a full plank position, then land with your palms flat on the Bosu. 
  • Pop your forearms back down onto the Bosu, landing with your elbows bent 90 degrees. Perform two sets of 12 reps. 

Tip: Remember, energy comes from your core. Take a deep breath to explode up and down. 

Offset Punch and Lunge

Works: Shoulders, Arms, Core, Legs

  • Stand with feet staggered approximately 30 inches apart, hands in front of chest holding dumbbells at shoulder height, with palms facing each other.
  • Descend into a lunge and simultaneously punch the left arm forward, rotating your left wrist until your left palm faces down. Rise up from the lunge and return the dumbbell toward your chest. Perform two sets of 20 reps. Repeat with your left leg forward, punching with your right arm. 

Tip: Keep the negative movement (returning the weights back to the chest) as tight and controlled as the contraction.

DUMBBELL TWISTING LUNGE

Works: Shoulders, Core, Legs

  • Stand with your feet slightly wider than hip width and hold a five- to eight-pound dumbbell with both hands at chest height, with your arms extended forward.
  • Rotate your torso and pivot on your feet to the left while dropping your right knee into a lunge until it’s about four inches from the floor.
  • The dumbbell should be over your left foot, and your abs engaged.
  • Rise up from the lunge and twist your torso and arms around to the right, dropping your left knee into a lunge four inches from the floor. Move from left to right seamlessly without pausing. Do two sets of 20 reps each side. 

Tip: Make sure to keep your front knee from drifting past your toes while lunging. 

Topics:
  • Abs
  • Fat Loss
  • M&F Hers
Author picture
Written by Cat Perry
Also by Cat Perry
9 Yoga Moves to Get Shredded
Hers Workouts

9 Muscle-Building Yoga Poses

8 Unique Exercises for Better Abs and a Stronger Core
Hers Workouts

8 Unique Exercises for a Strong Core

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Follow us

Facebook Twitter Youtube Pinterest

More news

Angela Gargano performing a pullup
Hers Workouts

This 'Ninja Warrior' Will Help You Master Your First Pullup

Four-time "ANW" contestant and fitness coach Angela Gargano drops her hang knowledge to help lift you up.

Read article
Fitness instructor and personal trainer Grace Albin
Hers Workouts

Try this 10-minute floor and wall-based workout from Grace Albin

Don’t hit the wall, use it with this trainer’s full body workout.

Read article
Pregnant woman doing yoga pose and postpartum exercises
Hers Workouts

Try Unilateral Training for Regaining Your Core Strength Post-Pregnancy

This step-by-step guide can help you restore your midsection strength postpartum.

Read article
All Hers Workouts
  1. Home
  2. /
  3. Muscle & Fitness Hers
  4. /
  5. Hers Workouts
  6. /
  7. Hardcore Waist Whittlers
Muscle & Fitness logo
  • Workouts
  • Nutrition
  • Athletes & Celebrities
  • Features
  • Recipes
  • Topics
  • Videos
  • Exercise Videos
  • Podcasts
  • RSS Feed
  • Muscle&Fitness +
  • Buy Olympia Tickets
  • Archives
  • Sitemap
Facebook Twitter Youtube Pinterest

Newsletter Signup

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Muscleandfitness.com is part of a360media Fitness & Health Network

Contact Us Terms of Use Privacy Policy Cookie Policy Do Not Sell Accessibility Statement

JW Media, LLC

Copyright 2023 JW Media, LLC, parent company of Muscle & Fitness. All rights reserved.