The 5 Worst Oblique Exercises if You Want a Smaller Waist (And What to Do Instead)

An hourglass figure — a silhouette where your waist is smaller than your hips and bust — is a body shape that's been made popular by many celebrities. And though exercise can trim your waist to help you get this shape (if that's your goal), some ab exercises can actually do the opposite.

Let's first set the record straight: Your body type largely determines your natural shape and genetics. Some body types are naturally curvy and have an hourglass shape; while others are straighter or more round.

"There are lots of factors involved in body shape, such as genetics, nutrition and hormones, but target-training exercises can help tone and firm the muscles in the midsection and glutes to create more of an hourglass shape," Laura Wilson, certified Pilates instructor and founder of Natural Pilates, says.

But make sure your goals are centered around being healthy and happy with your own body — instead of comparing yourself to unrealistic standards. Having said that, knowing the right exercises can certainly help you achieve the look you want. Find out which ab exercises to avoid and what to do instead to help sculpt your midsection for an hourglass shape.

Ready to get started? Find out which oblique and core exercises to avoid and those that Wilson recommends for getting a cinched and sculpted waist.

"These exercises (below) are great because when done together, they work all the muscles that contribute to an hourglass shape: the center core, obliques, shoulders and glutes," Wilson says.

The weighted side bend, in which you hold a heavy dumbbell with one hand and bend to the side, can build up the side oblique muscles too much and can create a boxy waist shape, making your midsection look thicker (the opposite of an hourglass figure).

The Russian twist exercise requires you to hold a weighted medicine ball as you twist side-to-side, touching the ball to the ground. As with the weighted side bend, holding a weighted ball can build up muscle mass in your oblique muscles and give your more of a rectangular shape.

In addition, it can aggravate or cause back pain in those who have had previous injuries or a weak core. "Ab exercises that are done incorrectly are not beneficial for the core and can be potentially harmful for the spine," Wilson says.

The weighted crunch exercise requires you to perform a crunch while holding onto a heavy weight plate for resistance. It mainly targets the rectus abdominis muscle in the front of your stomach.

This muscle is often called the "six-pack muscle," because it's the most superficial muscle that, when built up enough and body fat is low enough, can be seen as ripples. The problem with doing this exercise with the plate is that it can build up too much bulk and make you appear wider from the side. If done incorrectly, it can also strain the neck and lower back.

Even when doing crunches without a weight, it's important you think about drawing your abdominal muscles in toward your bellybutton, not out. "If you do crunches with the belly distended, you will train the abdominal muscles to stick out instead of cinch in," Wilson says.

The wood chop exercise is considered a plyometric move that works your obliques and core, as well as your lower body. This isn't a bad exercise — unless your goal is an hourglass figure.

This move requires you to hold a medicine ball or weight while making a diagonal or chopping motion. This added resistance can add too much bulk to your midsection.

The weighted leg raise requires you to hold a weight between your feet as you flex your knees to pull your legs in. This move does work your obliques and rectus abdominis, but it can also add bulky weight to your midsection. In addition, it can put undue stress on the lower back.