Your Cart is Empty

4 Moves to Whittle Your Waistline ( + WORKOUT)

February 19, 2015 2 min read

Flat stomachs and six packs are all the rage, but the guest stars, the obliques, are equally important to giving  you a cinched waist and feminine shape. We have two sets of obliques that work together to support our spine, rotate our trunk, and allow us to bend from side to side.  As a bonus, well-trained, well-developed obliques can pull our waistline in nice and tight, like a corset. Below are four moves designed to target the obliques and a workout to help you shape the waistline you desire!!

weighted twistWeighted Twists

How To: Hold the weight and keep your arms straight, draw your arms around in a large arc in front of your body, pulling them all the way to the opposite side while keeping your hips square. Pause on the contraction, then slowly return to the start, resisting the pull of the weights on the return. Do all reps on one side before switching. Tip: Use your obliques to pull you around to the side, while keeping your arms locked straight in front of you.  

bicycle crunchBicycle Crunches

How To: Lie on the floor with your hands placed lightly behind your head, elbows out, and lift your legs over your hips with your knees bent.  Extend left leg away from you as you exhale and lift your left shoulder toward your right knee, twisting and pausing at peak contraction. Return to the start and repeat on the opposite side. Tip: Keeping your core tight, think about wringing out your waist with each rep.  

Side plank raiseSide Plank Raises

How To: Lie on the floor with your hips and legs stacked and place your bottom hand directly beneath your shoulder. Straighten your arm & lifting your hips so your body makes a straight line. Beginners place your opposite hand on your hip, or advanced, reach it into the air.  Lift your hips up 4 or 5 inches and hold, then lower to the start and hold on the contraction, to complete one rep. Tip: Keep hips in line with your head and heels as you begin each rep.  

Windmill-kettlebell Weighted Windmill

How To: Stand with your feet shoulder width apart, right toes forward, left toes pointed out slightly. Hold a kettlebell/weight in your right hand straight up over your shoulder, arm perpendicular to the floor. Look up toward the weight and place your opposite hand on the outside of your hip, arm straight.  Kick your right hip to the side, then drop left fingertips slowly down, towards your left ankle, or as low as you can reach. Then reverse the move and pull your body back up to the standing position. Complete all reps on one side before switching. Tip: Keep your gaze on the kettlebell or weight throughout the move to make sure it is stacked to prevent injury.

 Whittle Your Waistline Workout (Repeat 4x)

Weighted Twists - 10 Reps (L) Weighted Twists - 10 Reps (R) Bicycle Crunch - 30 Reps (15 each side) Side Plank Raises - 10 Reps (L) Side Plank Raises - 10 Reps (R) Weighted Windmill - 10 Reps (L) Weighted Windmill - 10 Reps (R)

Find more workouts here www.bodyrock.tv or here http://afreshfitlife.com

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 471 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 37 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read 1 Comment

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping (whichever is faster) with our partners at UPS. Once your order has been processed successfully we try to have your shipment prepared within 4-6 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

We currently DO NOT SHIP to locations outside of the US and Canada. We DO NOT ship to a P.O. Box number.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Sometimes delivery can be delayed by circumstances out of our control, like postal & custom delays, back-ordered products or incorrectly entered shipping addresses. If there is a delay at Customs, a representative of UPS may contact you to provide your identification in order to receive your package. Please do this ASAP: Customers will be responsible for any additional shipping fees for failure to provide the required information to release a shipment.

Make sure when checking out and paying for your order that all of your information entered is correct! If you notice a mistake in your address, please try to contact us before your order is processed for shipping to avoid any missed shipments or delays. As soon as we process your order for shipping, you will receive a shipping confirmation email that contains your UPS tracking number. You can head on over to the UPS Website to see where your products are. Note: tracking information may take 1-2 business days to be updated in the UPS system

If you are not home when your package is delivered, BodyRock is NOT responsible if it is stolen. Please contact us if this happens to you and we will provide you with all the information needed to take the next steps.
Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.