June 24, 2021, 5:04 pm | Read time: 6 minutes

Think you can’t push your limits with bodyweight training? Think again. These waist exercises, which target the oblique and straight abdominal muscles, are quite challenging. However, to avoid overstraining the lower back, beginners should follow the sequence set by personal trainer Erik Jäger. This ensures that core stability is gradually built up, preparing you for the next levels on the path to a slimmer waist.

What do the exercises in the video offer?

Exercises in the side plank (also called side planking) are an effective measure for a slimmer waist. The lateral abdominal muscles are trained using your own body weight. This training is excellent for core stability and can also help with back pain. Additionally, the side plank can activate the straight abdominal and gluteal muscles. Berlin personal trainer Erik Jäger demonstrates exercises that both beginners and advanced participants can engage in, each at different difficulty levels. This way, every level can make progress.

The correct posture for side planking

As a general rule, regardless of which exercise shown in the video: knees, hips, back, and shoulders should form a line. The head should be aligned with the spine. The abdomen should be as tight as possible. And: Mobilize your back area before training. Erik Jäger shows you how here. After that, you can start with the exercise for a slim waist.

Why you shouldn’t close your hand

But first, a few words about hand positioning: In the side plank, make sure not to close the hand of the supporting (lying) arm. Don’t make a fist! That would put too much pressure on the shoulder. Open your hand, place it loosely on the floor. And keep checking this hand position throughout the exercise. What you do with the upper arm is not so important. Stretch it out or place it on your hip. Whatever feels more comfortable to you.

What to do with weak core stability?

If tension builds up in the lower back during one of the exercises, it’s a sign of weak core stability. Therefore, progress through each level gradually and ensure your back remains straight throughout. The variations Erik Jäger shows in the video build on each other. This way, you protect your back and get the most out of the exercise for a slim waist.

3 exercises for beginners (progressive)

Beginner Level 1: Lie on the floor or a mat with bent legs. The knees are stacked, and hand and body position should be as described above. Now push yourself up from the floor.

If you can hold the position comfortably for 30 seconds, move on to Level 2.

Beginner Level 2: For additional gluteal muscle strengthening, extend the upper leg straight out. Important: Do not turn the foot! Otherwise, you would support the weight not through the gluteal muscles but through the front hip muscles, the hip flexor, and the thighs.

Can you also hold this position easily for 30 seconds? Here you go:

Beginner Level 3: Levels 1 and 2 only train the side of the body facing the floor. If you now perform the side plank with movement, the second side is also engaged. Here’s how to do it right: Lower your hip to the floor, touch it briefly, and then push yourself up as high as possible. Feel free to go beyond the starting position! It’s not about speed, but height and clean execution.

Can you do 12 clean repetitions here as well? Welcome to advanced side plank training.

3 exercises for advanced

Advanced Level 1: It gets more challenging by incorporating rotation to engage the straight abdominal muscles. In the starting position, place the upper leg in front of the other (feet staggered). First, extend the upper arm, then guide it under the torso in an arc (as far as possible) and then rotate back. Keep the shoulders parallel to the floor. Those who can do 12 clean repetitions can take the next step.

Advanced Level 2: Push yourself into the starting position of the classic side plank and lift the upper leg straight up. Lower. Lift… Lower… 12 repetitions!

Advanced Level 3: Achieve perfect strengthening for the waist, abdomen, and glutes by combining the movements from Levels 1 and 2! Push yourself up with the extended, raised leg and rotate the upper body (arm extended) – and then back again. Can you manage not to set the leg down between repetitions?

If you’re looking for an additional challenge at this point, we recommend Erik’s favorite side plank variations. They are a bit more complex in execution, so for a clean technique, be sure to watch the video above. We will briefly describe the exercises below.

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Favorite exercises for a slim waist by trainer Erik Jäger

Level 1: In the side plank position, place the upper leg in front of the lower one. Place the upper hand on the back of the head. Now bring the lower knee and upper elbow together. Release and set the leg down.

Level 2: After bringing the knee and elbow together, do not set the leg down and proceed directly to the next repetition. This also activates the inner thigh.

Level 3: Only the tough get going! In the side plank (feet staggered), first pull the knee in, then extend the entire leg in front of the body and touch the toes with the hand of the free arm.

Combine for more variety as circuit training

For more variety and higher calorie burn, combine one of the side plank variations shown in the video with problem area killers such as squats and tricep dips (for the arms) into an intense full-body circuit training! Perform 15 or 20 repetitions (hold static positions for 30 or 60 seconds) consecutively without a break. Only after completing all exercises once is there a short break of 30 to 60 seconds. Depending on your fitness level, you can then complete up to four more rounds.

About the person: Erik Jäger is a functional fitness instructor and has been successfully working as a personal and athletic trainer for many years. On his Instagram channel, the “Capital Trainer” motivates daily to exercise. His clients include numerous celebrities.