5. Hip Thrusts Hip thrusts target the glutes and the muscles of your lower back and are a great way to improve your curves and make your waist appear smaller. Lie on your back on the floor with your hands at your sides, your knees bent, and your heels on a small medicine ball. Tighten your abs and glutes, and thrust your hips upward off the ground towards the ceiling. Hold for a count, then lower yourself three-quarters of the way back to the floor, keeping your abs contracted. Repeat several times.