Training

How To Get A Smaller, Slimmer Waist | Top 5 Exercises

Having a slimmer waist is a popular goal for many ladies – and it can be a tricky one to obtain if you are not aware of a few simple hacks that will get you there a lot quicker!


Body fat matters

The most important thing you need to know about reducing your waist size is that issues around this area consist of those related to body fat levels. You can’t spot reduce body fat, regardless of what the latest exercise gadget on that late night infomercial might want you to believe!

Lifestyle and diet play a crucial role here. Work on reducing your overall body fat levels and a leaner waist will follow alongside some serious health benefits too.

✓ Reducing the fat that accumulates in this area also reduces your risk for chronic illnesses such as heart disease and diabetes; it’s a win win situation.


Tip #1: Work on Stress Control

We all have stress in our lives, but did you know stress can actually contribute to weight gain around your midsection?

It is well worth taking up some stress relieving activities, whether it is a yoga class or just taking some time to unwind and read a book before bed. Work on reducing your stress levels and prioritize making some me time for a few minutes every day.


Tip #2: Get enough sleep

Sleep is crucial for hormonal balance and recovery, so it may not come as a big shock that it also has an essential role to play in fat loss too. Aim to get at least eight hours shut a night and it will be a whole lot easier to achieve your fitness goals.

Exercise however, does play an important role alongside diet, and there are some especially good ones that will target that midsection!


How To Get A Smaller Waist | 5 Exercises

Try the below exercises for 30 seconds each to create a short circuit.
Alternatively, add them onto your current training routine to begin sculpting a smaller waist!


Exercise #1: Decline Russian Twist

a) Set the bench to a 45-degree decline. Lean back, squeeze your muscles tight, keep your chest up and maintain good posture throughout the exercise.

b) Extend your arms out holding a weight/weighted ball that is suited to your strength and in a controlled manner rotate back and forwards in a smooth movement.

c) Pause as you reach each side for a few seconds and then return to the starting position.


Exercise #2: Side plank

side plank

a) Begin by lying on your side and balance your body using your forearm.

b) Hold this position for a few seconds and as your strength improves, build up the time that you are in this position.

c) Repeat for the same amount of time on the opposite side.


Exercise #3: Side jack knife

a) Begin by lying on your left side and placing your right leg over your left one, place your left hand where feels most natural for you and your right hand behind your head.

b) Bring your torso and your right leg towards each other as you use your obliques to power the movement.

c) Pause for a second, squeezing the obliques tightly and return to the starting position. Make sure you do the same amount of repetitions on the opposite side!


Exercise #4: Plank

plank

a) Begin this exercise on your elbows and knees with the hands locked together.

b) Keep the legs straight and lift your body so that it is supported by the balls of your feet. Keep the feet around hip distance apart and contract your muscles tightly to maintain stability and balance.

c) Hold this position and breathe normally. Make sure your back is not arched. Build up the time you can hold this position as you get stronger.


Exercise #5: Weighted side crunch

a) Start this exercise lying with your back flat on the ground. Your legs should be straight out and your arms behind your head holding either a medicine ball or a weight plate tightly.

b) Pull your knees towards your chest twisting your pelvis so that your glutes rise from the floor, while you do this movement, bring your arms back over above your head so that you perform a crunch movement.

c) Hold this position for a moment and then return to the starting position and repeat for the amount of repetitions necessary.


Take home message

There is a lot more to getting a smaller waist than endless sit-ups.

However, by following a sound nutrition routine and exercise plan that will help you shed excess body fat, you will be on your way to sculpting a smaller, slimmer waist.

Get the best results with these Essentials:


Myprotein

Myprotein

Writer and expert


Rewarding our readers — The Birthday Sale is live! Be quick, shop now!