How to Get a Smaller Waist: Tips & Exercises for a Smaller Waist
hether you are trying to get a smaller waist to get an hourglass figure, or you are just looking to lose a few inches off of a round belly, these tips and exercises can get the job done.
The most important thing to understand when trying to get a small waist is that a healthy bodyweight is priority one; strength training for the entire body & a healthy diet are key. These exercises can also help with a stronger core & more toned abs.
It’s very achievable! Don’t think that it’s super hard to get a tiny waist and a flat belly.
In all honesty, all you need is a good plan, consistency and dedication. After reading this guide you will have 3 powerful exercises you can do that will help you get a smaller waist and a flat tummy.
Note: For this to work, a cardio exercise must be added to your routine. But you have no need to worry as we have already included a very powerful and intense cardio exercise at #3, which some of you might already know.
So the plan is to do 3 exercises. Two will target your waist and lower belly area and one will be cardio to help increase the calorie burn.
How many times a week?
3-4 times per week is optimal as your body will need to rest. So doing this every other day is recommended!
Let’s get started!
1. High low crunches
• To perform this workout get a chair.
• Now sit down in front of the chair in the crunch position, starting with your feet under the chair.
• Move in the crunch position raising your feet above the chair and below it without touching it.
• The purpose of the chair is to help you maintain balance and intensity.
• Do three sets of 25 reps.
2. Side plank raise with chair
• For this move get a chair and get into the side plank position with your right leg placed on the chair.
• Now slowly deep your hips in the side plank position, up and down.
• Do 3 sets of 15 reps.
3. Mountain climbers
• Get into the standard plank position.
• Now start the wide walking motion with your legs as if you’re walking up a steep hill.
• Do three sets of 25 reps.
HOW TO GET A TINY WAIST AND FLAT BELLY FASTER
Your diet needs to change
This is the price you have to pay if you want to achieve your dream body. Getting a smaller waist definitely requires some form of weight loss, which cannot be achieved by just a workout plan.
Of course you will need to have a healthy diet and reduce your calorie intake if you want to see good results. This is a bit hard for some persons but you have to make up your mind as it will require discipline and determination.
You don’t have to starve yourself, you just need to make smarter and healthier food choices that will help to reduce your waistline.
So what you can do is start eating whole grains in addition with servings of vegetables and fruits. And be sure to include protein sources in your diet, like fish and lean meat.
The point is that you should have a balanced diet. Remember to be careful with fruits that are high in sugar like grapes. Go easy on them!
Generally speaking, in order to lose weight safely you need to cut at least 3500 cal from your diet. Health experts advise that the ideal weight-loss is 1- 2 pounds per week and you should not starve yourself.
Blast off your day with a super healthy breakfast
This is the most important meal of the day and if you get it right you are way ahead of the curve. Eating a healthy breakfast is one of the best things you can ever do when trying to lose some weight.
The purpose of eating a healthy breakfast is to help kickstart your metabolism, which will help you to burn more calories throughout your day.
Plus, let’s not forget to mention that it will help to keep you fuller for longer and reduce your craving for snacking in the morning and afternoon therefore, resulting in lower calorie intake.
In the mornings…
Try to eat a combination of whole-grain cereals, bread, protein rich eggs and some fruits. You don’t have to eat all at once but these are just to give you an idea of some food you should opt for.
If you’re pressed for time you can easily make a healthy smoothie with one of your favorite fruits and adding almond milk to give it creamy flavor.
This means to eat smaller meal proportions but more frequently throughout the day.
What happens is that when you starve yourself (which a lot of people do), it will result in you actually eating more than you need.
It might seem counterproductive but one of the secrets of successful weight loss stories is that they eat more frequently throughout the day but just in smaller portions.
When you do this it will prevent you from becoming too hungry and cause you to eat less. It also helps to boost your metabolism which will help your body to burn more calories all day long.
The ideal amount is six meals a day rather than eating three big ones. When you do this you will realize that it’s way more easier to stick to your weight-loss plan if you’re not constantly worrying about hunger.
Start eating up healthy fats
This is one of the biggest mistakes people make, avoiding all type of fat because they feel they will gain weight.
There are good fats and bad fats. When you’re trying to lose weight you want to consume healthy fats as it will help your weight-loss results.
For example, you want to include foods like avocados, seeds, nuts, beans, chocolate and coconut oil as it will help to prevent the buildup of belly fat.
Studies have shown that eating foods that contain monounsaturated fats would help to boost your weight-loss results.
Now the type of fat that you want to avoid is called trans-fat. It is normally included in foods like margarine, cookies and anything that is made with hydrogenated oil. This is the type of oil that will give you the big belly pooch.
Look at it this way, if you want to lose belly fat, thigh or any type of body fat then you must include fiber rich foods as it will help you to stay fuller for longer. Fiber rich foods require more chewing time which prevents over eating.
Some good examples of high fiber foods you should include in your diet are apples, citrus fruits, beans, oats, barley, quinoa and leafy green vegetables.
When eating high fiber foods make sure to drink a lot of water as it will help to flush out your system and reduce bloating and keeps you when hydrated throughout the day.
Avoid drinking through straws as it will cause you to suck more air into your stomach which will lead to bloating and a bigger belly, instead drink straight from the cup.
Work on your upper body
Remember that you want to emphasize your upper curves which will amplify your curves.
So start doing some shoulder and chest building exercises. You don’t have to start lifting those heavy weights as you don’t want to become bulky, you just want to tone your upper body.
Good examples of upper body exercises for women include bench dips, knee push-ups and some dumbbell variations.
Spice up your fitness life
After a while when you’re on an exercise plan it can become monotonous and boring, so what you can do is spice things up from time to time by trying something new. You can try a new form of exercise or activity that involves body movement.
Examples of activities you can try includes hula hoop, which is good for your waist and hips. You can also try dancing, which burns calorie, and you can also consider doing yoga as it’s a great activity for the abdominal muscle.
Now you know what to do
You have gotten a very effective plan on how to get a tiny waist and flat belly by doing super targeted exercises with a combination of healthy diet.
If you stick to the plan you will absolutely see results, get started and don’t stop until you achieve your fitness goals!
Best exercises for a smaller waist:
Jumping Oblique Twist – This is a great cardio move to help burn calories, minimize belly fat and tone the sides. Oblique moves like this one create muscles that pull your body inwards, creating the look that you’re after.
The Russian Twist – The twisting motion of this exercise whittles your middle by firming the muscles on your sides; giving you a toned, smaller midsection. The jumping around also bumps up your caloric burn, which is important for maintaining a healthy bodyweight.
Pilates Side Plank with Leg Raise – This is a challenging, effective exercise for the entire core; you will immediately feel your sides and obliques working. There are multiple levels of difficulty for this move; choose the one that you can do with perfect form.
Crisscross Crunches – One of the best ways to tone your stomach and see results fast. This is an exercise that burns a good deal of calories, due to all of the large muscles groups involved; your whole body has to chip in to create this motion.
Windshield Wipers – A good beginner obliques exercise that improves range of motion around the torso. You can make this one harder by straightening your legs, but only attempt that modification if you already have a solid foundation of core strength.
Everyday habits that will help you achieve your goal:
Do 30-60 minutes of cardio at least 5 days a week – Regular cardio will keep your heart healthy, and make it easier to maintain a healthy bodyweight, which is absolutely essential to having abs or a thin midsection. Also, if you focus only on working out or doing situps and don’t make the necessary modifications to your diet, you will likely never see the results of all of your hard work show up in the form of a toned belly. Make sure that you are not overeating or consuming more calories than you are burning each day (talk to your doctor or a nutritionist about how many you should be aiming to consume each day, or try wearing a calorie counting device in order to get an idea of your daily expenditure).
Strength Train – Strength training is a serious ally when it comes to lowering body fat and getting a toned belly – you can’t spot reduce fat, but lean muscle can help you maintain a healthy body fat percentage.
Pull in your stomach – Increase your overall body awareness; stand up straight and keep your abs pulled in tight and it will make an immediate and long term difference in how toned and flat your stomach is.
Avoid excess sodium and carbonated drinks – Extra sodium in your diet can make you retain water and swell (read Getting Rid of Water Weight). An easy rule to avoid extra salt is to eat packaged, processed food as little as possible. If you want to get a toned, tight midsection, keeping a well balanced diet has a twofold benefit; it will keep you at a healthy weight long term, and reduce the chances of retaining water weight.
Get A Smaller Waist In A Week By Doing This Exercise Program
In this video, Vicky Justiz who is a Florida bikini model with her own popular Youtube channel, she shows us four easy exercises that will help obtain and maintain a small waist. Justiz also explains that regular crunches and oblique exercises will make your waist look bigger because of the muscles on the side of your stomach.
Exercise with Justiz, she will show you how to do two modified plank strengthening exercises and two modified crunches exercises. By working out regularly, consuming a healthy diet and adding cardio into your daily workout will help you get the results you’re looking for.
In and out plank
Begin in a forearm plank position with your body in a straight line and abdominals contracted. Step your left foot out to the left. Step your right foot out to the right. Step your left foot back to center. Step your right foot back to center. Repeat for desired number of reps then repeat leading with the right foot.
Start in a traditional plank position with your forearms on the ground and your body perfectly straight. Bring your right knee forward towards your right elbow, then return to the plank position. Repeat by bringing your left knee toward your left elbow. Alternate sides for a total of 10 or 20 depending on your level.
Laying on your back preferably on a mat with your feet out in front of you. Place your hands behind your head. Raise both feet off the floor and bend your legs slightly. From the starting position, crunch upwards while reaching up with your hands and touch your toes.
Lie flat on the floor with the lower back pressed into the ground. Place your hands slightly either side of your head, do not lock your fingers or pull the head up. Lift your knees to a 45 degree angle. Slowly go through a bicycle pedal motion with the legs. Alternately touching your elbows to the opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the chest as this could strain the neck