The barbell squat is a compound exercise that helps build a muscular lower body by strengthening the quadriceps and glutes.
This exercise also contributes to fat loss and strengthens your core, which supports the appearance of a tapered waist.
Hip thrusts with a barbell are the most direct way to target your glutes for serious posterior development in the correct places, which is essential for achieving a tapered waist.
To perform a barbell hip thrust, rest with your back against a bench and your feet flat and hip-width apart on the ground.
Pull-ups develop substantial lat and back muscles, resulting in a muscular upper body that can contribute to a tapered waist while increasing calorie expenditure.
To execute a pull-up, grasp the bar with an overhand grip, with your hands slightly wider than shoulder-width apart.
Shoulder presses with dumbbells add muscle to your shoulders, thereby widening your upper body from the front and emphasizing your tapered waist.
Because they are gentler on the shoulders, dumbbell overhead presses may be preferable to barbell overhead presses, but both are effective.
Russian twists are excellent for targeting the abdominal obliques, which are crucial for developing a sculpted core and a narrow waist.
To execute a Russian twist, sit with your knees bent and your feet level on the ground.
Planks with leg raises are a challenging plank variation that targets the core, glutes, and lower back, thereby contributing to the creation of a narrow waist.
Begin in a forearm plank position with your elbows under your shoulders and your torso in a straight line to perform a plank with leg lifts.