Looking for exercises to help you achieve that snatched waist? If you want a smaller waist size and toned waist — aka a snatched waist with flat abs — these 10 exercises to get a snatched waist will help you achieve your goals in no time.
Snatched waist exercises target your deep core muscles (transverse abdominis) that help pull your waist in, obliques which help carve your waist and sides, rectus abdominis which provides flatness and definition to your waist, and other muscles that help support proper form (glutes, hips, shoulders).
What Does Snatched Waist Mean?
Snatched waist means beauty and fitness slang for having a thin waist that is pulled in and toned. It creates the image of exaggerated hourglass curves. Think goals that want to make it look like you have the world’s largest proportion between your hips and waist measurements, aka making your body look like the number 8.
10 Exercises To Get A Snatched Waist And Flatter Belly
You don’t need an extreme diet or endless workouts to get a toned waist and flat belly. These ten snatched waist exercises moves will help you shed fat, strengthen your core, and define your abdominal muscles and obliques naturally and sustainably.
1. Side Plank
Muscles Worked: Obliques (internal & external), transverse abdominis, quadratus lumborum (deep muscles of the side waist), shoulders, glutes.
How to do it:
- Lay on right side – legs straight and stacked, right forearm on floor with elbow directly underneath shoulder.
- Lift hips and knees off ground and extend into straight line from head to heels.
- Put left hand on hip or reach toward ceiling (this helps with balance).
- Contract core and butt HARD – keep hips up and stable (don’t let them sag or rotate side to side).
- Hold position with perfect posture, breathe, no lowering.
- Variation: Pulse slightly lowering hips 2–3 inches and then returning to start position.
- Perform prescribed time, then repeat on left side.
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Reps: 15–20 controlled hip dips per side
Why does it improve a snatched waist?
Side plank is one of the BEST exercises you can do to target your lateral core. It develops strength throughout the obliques and deep core stabilizers that help cinch your waist, take away love handles, stand you up straight, and create that hourglass figure by squeezing everything around your waist.
2. Bicycle Crunches
Worked Muscles: rectus abdominis (upper & lower), obliques (internal & external), hip flexors, transverse abdominis
How to do it:
- Lie on back — hands behind head (elbows wide — no hands on neck).
- Lift shoulders and upper back off floor — tighten abs hard.
- Raise both legs — knees bent and shins parallel to ceiling.
- Touch right elbow to left knee while straightening right leg (keep hips low).
- Twist torso — contract obliques hard at top position.
- Alternate: left elbow to right knee, straighten opposite leg.
- Reverse and continue alternating — maintain low back on floor.
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Reps: 20–30 total (10–15 per side) × 3 rounds
Why better for snatched waist?
Highly effective core-activation exercise proven with EMG analysis. Flexion AND rotation of spine activates entire abdominal area — shredding obliques and rectus abdominis — slimming your waistline, tightening your midsection and increasing calorie expenditure for improved fat loss.
3. Russian Twists
Muscles Worked: Obliques (inner & outer), rectus abdominis, transverse abdominis, hip flexors
How to do it:
- Begin seated on the floor with knees bent and feet flat (or elevated 6–12 inches for variation)
- Lean torso back ~45 degrees — keep spine erect (neutral). Do not round or arch the spine.
- Cross arms at chest (or hold a lightweight medicine ball/water bottle)
- Activate core – chest up, shoulders down
- Exhale as you rotate torso to the right – bring arms next to right hip (squeeze right oblique very hard)
- Inhale and return to center
- Exhale as you rotate to the left – squeeze left oblique
- Continue alternating for desired reps; make sure you’re twisting from your torso — not your arms.
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Reps: 30–40 total twists × 3 rounds
Why This Is Good For Building A Snatched Waist:
Twisting engages rotational strength. This type of strength training targets your obliques and deep core, flattening your waist circumference, sculpting your sides, decreasing muffin tops, and building strength that allows you to control your waist better.
4. Side Lunges
Muscles Worked: Adductors (inner thighs), gluteus medius & maximus, quads, core (side stability)
How to do it:
- Stand tall with feet hip width apart — abs tight, chest proud.
- Step wide to the right — bend right knee, push hips back and down (left leg extends).
- Ensure right knee doesn’t collapse inward — it should track directly over right toes.
- Press through right heel → Stand tall.
- Repeat immediately on opposite leg.
- Continue alternating legs.
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Reps: 12–15 reps per side × 3 rounds
How does it help you have a snatched waist?
Lateral lunges tone your inner and outer thighs and your glutes, and force your obliques to stabilize your torso. The exercise sculpts the lower waist and hip region, helping create proportional curves and eliminate “muffin top” bulge.
5. Plank Jacks
Muscles Worked: Full core (transverse abdominis, rectus abdominis, obliques) shoulders, glutes, quads, cardio
How to do it:
- Begin in high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core and glutes.
- On an exhale, jump your feet out wide as in a jumping jack.
- Inhale and jump them back together.
- Keep jumping your feet in and out as fast as you can without letting your hips sag or pop up.
- Keep your body tight and straight like a plank — no sagging or piking.
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Time: 1 minute continuous × 3 rounds
Why it’s great for a snatched waist:
This move combines plank strength with cardiovascular movement – will get your heart rate up and torch fat. Since you are maintaining a plank position it will also work your deep abs and obliques like crazy! This move creates high tension which will help to quickly tighten up your midsection while simultaneously increasing your metabolism overall.
6. Mountain Climbers
Muscles worked: Core (rectus abdominis, obliques, transverse abdominis), hip flexors, shoulders, quads, Cardio
How to do it:
- Begin in a high plank position with hands directly under shoulders, spine neutral.
- Powerfully contract your core and glutes.
- Keeping your spine neutral, exhale and explosively bring your right knee to your chest (the sole of your foot should either hover off the ground or lightly tap the ground).
- Quickly switch legs by pulling your left knee in and extending your right leg back.
- Continue to rapidly switch legs back and forth like you are running in place, ensuring that your hips don’t rise or sag.
- Keep breathing- exhaling as you drive your knees.
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Reps: 20–30 total (10–15 per side) × 3 rounds
Why its better for snatched waist:
The Cardio-Core Hybrid kicks major booty in belly fat! It targets the deep lower abs, obliques, and transverse abdominis. It also helps with coordination. When performed correctly, this exercise will help you achieve a flat stomach.
7. Side Leg Raises
Muscles Targeted: Gluteus medius & minimus (outer hips), tensor fasciae latae, outer quad sweep, obliques, core
How to do it:
- Lie down on right side with legs stacked and right forearm on ground OR in a full side plank position
- Pull your core up and keep your hips stacked.
- Exhale while lifting left leg as high as comfortable. (Keep leg straight or slightly bent)
- Squeeze your outer glutes/hips at the top and hold for one second.
- Inhale as you slowly lower leg with control.
- Repeat and switch sides.
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Time: 1 minute per side × 3 rounds
Why is it better for a snatched waist?
Just like the name implies, side leg raises work your side hips and obliques. They raise up your sides of your waist helping to tone the hip area and decrease love handles for a narrower more snatched waist.
8. Glute Bridges
Muscles Targeted: Gluteus maximus, hamstrings, core (transverse abdominis), lower back stabilizers
How to do it:
- Lie on your back with knees bent and feet flat on the floor (hip-width apart, heels close to glutes).
- Place your arms on your sides with your palms down or across your chest.
- Tighten your core and press your lower back into the floor.
- Exhale and push through your heels. Contract your glutes as hard as possible and squeeze your hips off the ground toward the ceiling.
- Pause for 1-2 seconds at the top (contract glutes and abs as much as possible).
- Inhale and lower back down slowly with control until just above the floor.
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Time: 1 minute continuous × 3 rounds
What muscle does it target for a snatched waist:
Glute Bridges target your glutes and lower back. They work your lower abs as you lift your hips higher off the ground. This exercise builds better posture by limiting anterior pelvic tilt. Glute bridges tighten your posterior chain for a flat, stronger midsection.
9. Standing Side Crunches
Muscles Targeted: Obliques, transverse abdominis, hip flexors
How to do it:
- Stand straight up with feet shoulder width apart. Place hands behind your head with elbows wide.
- Exhale, pull your right elbow into your right knee and try to lift your knee as you crunch your obliques.
- At top, squeeze side waist as hard as you can.
- Inhale and stand back up.
- Alternate sides continuously.
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Time: 1 minute × 3 rounds
Why is it better for your snatched waist?
Standing side crunches target the obliques and deep core — they tighten your waist, trim down side fat, fix posture and work best crunches for activating your abs anywhere in little to no time (even at work or during coffee breaks).
10. Plank with Hip Dips
Muscles Targeted: Obliques, transverse abdominis, quadratus lumborum (deep side waist), shoulders, glutes
How to do it:
- Begin in forearm plank with elbows under shoulders, spine neutral. Tighten your core and squeeze glutes.
- On an exhale, lower hips to the right side without touching the ground.
- Return to neutral plank position.
- Exhale and lower hips to the left side alternating back and forth.
- Maintain tight core, don’t allow your backside to sag or stick up in the air.
- Time: 1 minute continuous × 3 rounds
Makes your Snatched waist Why?
Because it’s an advanced oblique exercise performed in plank! Adding the rotation with lateral movement will tighten up your sides, build your deep core, help you get a flat belly, and increase your overall core strength.
These snatched waist exercises will allow you to burn fat, strengthen your core, and reveal those abdominal muscles and obliques in a natural and sustainable way.
