Toning your waist will give you a longer, leaner look, while also improving your core strength and posture. Learn how to tone your waist with this at-home workout…

Want to learn how to tone your waist without needing access to a gym? This beginner-friendly waist-toning workout requires minimal equipment and you can perform it from the comfort of your own home. All you need to get started is an exercise mat, plus a pair of dumbbells to up the intensity on certain exercises.

Am I beginner, intermediate or advanced?

For each exercise on this waist-toning workout, you’ll notice we’ve included a varying numbers of reps per set depending on your level: beginner, intermediate or advanced.

Not sure which level you are? Generally speaking, a beginner is relatively new to waist-toning and strengthening exercises (two months or less), an intermediate exerciser will have been doing waist-toning exercises for two to six months, while an advanced exerciser will have been training for six months or more.

How often should you perform this workout to tone your waist?

For the best results when learning how to tone your waist, complete this workout two to three times a week, allowing two days between each workout, resting for 30-45 seconds between each set.

At-home waist-toning workout

how to tone your waist workout


Areas trained: Side muscles and core


  • Begin sitting with your legs outstretched, arms straight out to the sides.
  • Pull in your abdominals, lengthening the spine, thinking about growing taller from the crown of your head.
  • Twist to your right, moving from the waist, not your shoulders. The upper body, including the head, should move in unison.
  • Exhale to twist halfway, inhale, and then exhale again to turn as far as you can.
  • Inhale as you return to the centre and repeat to the left. This counts as one rep.


  • Your pelvis should stay stable and not twist throughout. Check this by making sure that your feet stay level with each other.
  • If your hamstrings are tight and it is hard for you to sit upright, place a small pillow or folded towel under your hips.

Beginner: 1 set of 8

Intermediate: 1 set of 10

Advanced: 1 set of 12


Area trained: Side muscles, stomach and shoulders


  • Begin in a plank position, with your upper body resting on your hands, body perfectly straight from head to toe.
  • Raise your right leg, then bring your knee towards your right upper arm before taking it across your body to your left upper arm.
  • Straighten your right leg and place it back on the floor. Repeat with your left leg to complete one rep.

Beginner: 2 sets of 8-10 reps

Intermediate: 2 sets of 10-12 reps

Advanced: 2 sets of 12-15 rep

how to tone your waist workout


Areas trained: Side muscles and waist


  • Stand with feet shoulder-width apart, holding a dumbbell in each hand with arms extended out to the side.
  • Reach slowly to your right, keeping your arms level, bending your torso to the right without turning it (keep your back straight).
  • Return slowly to the centre and repeat, reaching to the left to complete one rep.

Beginner: 2 sets of 6-8

Intermediate: 2 sets of 8-10

Advanced: 2 sets of 10-12

how to tone your waist workout


Areas trained: Side muscles, stomach and shoulders


  • Lie on your left side, your upper body resting on your forearm, your legs stacked on top of each other, hips lifted and right hand on hip.
  • Your body should be in a straight line from head to toe, with your bodyweight supported by your left forearm and foot.
  • Hold this position, without letting your hips lift or sag, for the prescribed time, then repeat on the right side.

Beginner: 2 sets of 15-25 secs (each side)

Intermediate: 2 sets of 25-40 secs (each side)

Advanced: 2 sets of 40-60 secs (each side)

Related: How to tone your bum – at-home glute workout