Smaller Waist & Curvy Hips Workout – 6 Exercises for a Stronger Core

Want to work toward a stronger core, a tighter-looking waist, and stronger glutes? This simple home workout combines six effective exercises that target the abs, core, hips, and lower body. You can perform the routine at home with only a workout mat and your own body weight.

For best results, focus on controlled movements and proper form rather than rushing through the repetitions. Adjust the number of repetitions to your fitness level and take short breaks when needed. Consistency is more important than trying to do everything at once.

This workout includes sumo squats, cross-body mountain climbers, glute bridges, reverse crunches, bicycle crunches, and a plank hold. Together, these movements train several major muscle groups and can be added to a regular fitness routine.

1. Sumo Squat

3 sets × 18 reps

Stand with your feet wider than shoulder-width apart and turn your toes slightly outward. Lower your hips while keeping your chest lifted and your knees tracking in the same direction as your toes. Push through your feet to return to the starting position.

2. Cross-Body Mountain Climbers

3 sets × 20 reps

Start in a high plank with your hands under your shoulders. Bring one knee toward the opposite side of your body, then return it to the starting position. Alternate sides while keeping your core engaged and your hips as stable as possible.

3. Glute Bridge

3 sets × 22 reps

Lie on your back with your knees bent and your feet flat on the floor. Keep your arms beside your body and lift your hips toward the ceiling while squeezing your glutes. Pause briefly at the top, then lower your hips with control.

4. Reverse Crunch

3 sets × 16 reps

Lie on your back with your knees bent and your legs lifted. Brace your abdominal muscles and gently curl your hips upward, bringing your knees toward your chest. Lower back down slowly without using momentum.

5. Bicycle Crunch

3 sets × 20 reps

Lie on your back with your hands lightly behind your head. Lift your shoulders from the floor and bring one elbow toward the opposite knee while extending the other leg. Alternate sides in a controlled motion and avoid pulling on your neck.

6. Plank Hold

40 seconds

Place your forearms on the floor and extend your legs behind you. Keep your body in a straight line from your shoulders to your heels. Tighten your abdominal muscles, keep your hips from dropping, and breathe steadily while holding the position.

How to Perform the Workout

Complete the six exercises in order. Rest for around 30–60 seconds between exercises if needed. After completing all six exercises, rest for 1–2 minutes and repeat the circuit for 2–3 rounds depending on your fitness level.

Workout Tips

• Keep your movements controlled and focus on proper form.
• Keep your core engaged throughout the exercises.
• Rest when needed, especially if you are new to exercise.
• Increase repetitions gradually as your fitness improves.
• Combine regular workouts with balanced nutrition and adequate recovery.

Final Thoughts

This six-exercise routine is a simple way to train your core, glutes, hips, and lower body at home. You do not need complicated equipment to get started. Focus on consistency, good technique, and gradual progression over time.

Workout: 2–3 rounds

Equipment: Workout mat

Level: Beginner to intermediate