As our bodies change with age, our waistlines seem to be one of the first places we store excess weight. And while it may be genetics that plays a role in where our bodies choose to hold onto fat, other lifestyle factors can also contribute to a bigger waist.
Poor posture, for example, can cause our stomachs to protrude and make us appear as though we have a bigger waist than we do. Other factors like carrying excess weight around our middle, bloating, and even how we dress can make our waists look bigger.
Although you cannot change your genetics, you can achieve a smaller waist by performing some specific exercises. These exercises target the abdominal muscles and help strengthen and tone them. But, before we move on to exercises, let us look at the role of nutrition in helping you avoid excess fat around your waist.
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Start With Healthy Nutrition
Before exercising for a smaller waist, it's crucial to ensure that you eat a healthy diet. Focus on eating whole foods like fruits, vegetables, lean protein, and healthy fats. These nutritious foods will help boost your metabolism and give you the energy you need to power through your workouts.
A study published in the Journal of the Academy of Nutrition and Dietetics found that certain foods may help reduce abdominal fat. These include avocados, dark leafy greens, salmon, nuts and seeds, beans, and legumes.
Another study suggests that people who stuck to a low-carbohydrate diet had slimmer waists five years later than those who didn't follow the diet. On the other hand, foods like processed meats, refined carbs, and sugary drinks can contribute to weight gain and should be avoided if you’re trying to achieve a smaller waist.
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Targeted Exercises for a Smaller Waist
While no one exercise can spot-reduce fat from your waist, targeted exercises can give you the appearance of a smaller waist. Doing these exercises regularly can help create the illusion of a smaller waist and give you a more toned and defined midsection.
Here are 8 exercises for a smaller waist that you can do at home:
1. Heel Touches
This exercise targets the oblique muscles, which are the muscles that run along the sides of your waist. To do this exercise:
- Lie on your back on a mat with your knees bent and feet flat on the floor.
- Place your hands behind your head, keeping your elbows wide.
- Use your abs to curl your head and shoulders off the mat.
- As you raise your torso, bring your right elbow towards your left knee.
- Return to the starting position and repeat on the other side.
- Perform the movement for 30 seconds. Repeat for three sets, resting 30 seconds in between.
2. Hip Bridge With Abduction
This exercise targets the gluteal muscles, which are the muscles that make up your buttocks. It also helps tone the inner and outer thigh muscles. You should place a resistance band around your thighs just above your knees for extra pressure! To do this exercise:
- Lie on your back on a mat with your knees bent and feet flat on the floor.
- Place your arms at your sides with your palms facing down.
- Raise your hips off the floor, keeping your knees aligned with your ankles.
- Hold for two seconds, then lower your hips to the starting position.
- Perform three sets of 15 reps, and rest for 30 seconds between each set.
3. Side Bends With Arm Extension
To make your obliques stretch, even more, consider including an arm extension. The weight of your arm pulling past this position will increase the strain. As a result, your obliques will have to work much harder. To perform this exercise:
- Place both feet beneath your hips to get into the proper position.
- Next, place your right hand on the back of your head and keep your left arm at your side.
- Inhale as you lean to the right side.
- Next, extend your left arm above your head, and breathe out as you return.
- Perform 16 side bends with an arm extension on your right side, then repeat the same on your left side.
4. Bicycles
This amazing exercise improves your core strength and works your oblique muscles. Remaining stable through the hips during the rotation and drawing in the belly will help create a toned waist. To perform this exercise:
- Lie down on your back with "tabletop legs," which means keeping your shins above and parallel to the floor.
- Keep your hands behind your head while both your elbows should be in an open position.
- Then, extend your right leg to a 45-degree angle.
- Bring your right elbow across to your left knee and your belly inward as you breathe out.
- Next, breathe out as you cross your elbow to your knee. Switch and alternate for 1 minute.
5. Kneeling Bend
This exercise is quite challenging because it requires you to use your core muscles and stabilize your pelvis. This will help give you a smaller waist and define your obliques as you work on side bends. To perform this exercise:
- Place both hands behind your head, and kneel on your knees.
- As you inhale, bend your spine into flexion, bringing your elbows towards your knees.
- Then, breathe out as you lift up and move back.
- Perform this exercise 20 times.
6. Supermans
Strengthening the back extensors is essential for a well-rounded core workout, and side bending will strengthen your obliques considerably. This exercise will improve your posture, trigger the core to activate, and tone your waist. To perform this exercise:
- Lie on your stomach and extend your arms overhead.
- Raise your arms and legs off the ground simultaneously.
- Lower slowly and repeat the exercise again.
- Perform this exercise 20 times.
7. Mountain Climbers
This exercise will improve your posture and tone your waist. The resistance from the weight of your body will help trigger the anti-extensors of the core. Strengthening the anti-extensors will help tone and define the waist. To do this exercise:
- Position yourself in a plank position.
- Next, take a deep breath as you bend one leg into your centerline.
- Return the leg back to the original position and switch sides.
- Perform this movement 16 times, alternating, on your right and left side.
8. Triangle Crunch
The Triangle Crunch is a great exercise to help tone your entire core, including your obliques.
It's essential to keep your elbow and shoulder in line with each other throughout the move to ensure you're working the right muscles. Complete three sets of 10 reps on each side, resting for up to 30 seconds between sets. To perform this exercise:
- Kneel on your left knee with your right leg extended to the side.
- Then, place your left hand on the floor and your right hand behind your head.
- Bring your right knee toward your right elbow and squeeze.
- Return to the starting position, repeat, and then switch sides.
FAQs
1. How can I make my waist smaller at home?
You can make your waist smaller at home with the right exercises, such as Heel Touches, Hip Bridge with Abduction, Kneeling Bend, etc. To slim down your waist, you must focus on exercises targeting the abdominal muscles and reducing body fat. Diet also plays an essential role in reducing waist size. Foods rich in healthy fats, proteins, and fiber can help promote weight loss and shrink your waistline.
2. How can I become slim?
If you're looking to become slim, here are a few tips you should follow:
- Cut down on calories: This is probably the most important thing you can do if you're looking to slim down. Reducing your calorie intake will help your body burn fat and lose weight.
- Eat more fiber: Fiber helps fill you up and keeps you feeling full longer, which can help you eat less overall. Choose foods like fruits, vegetables, and whole grains, which are all excellent sources of fiber.
- Get moving! Exercise is essential for weight loss and maintaining a healthy weight. Aim for at least 30 minutes of moderate-intensity aerobic activity.
3. Can I shrink my waist within a week without exercise?
It is possible to shrink your waist within a week without exercise, but it will be a temporary solution. The only way to achieve long-term results is by incorporating regular exercise into your routine. There are a few things you can do to help shrink your waistline in a short time.
- Try drinking plenty of water and avoiding sugary drinks.
- Cut out processed foods and eat more whole, unprocessed foods.
- Focus on filling up high-quality protein and healthy fats.
- Make sure you're getting enough sleep each night.
If you follow these tips and incorporate regular exercise into your routine, you will see long-term results and a smaller waistline.
4. What foods make your waist smaller?
There is no single food that will make your waist smaller. However, certain foods can help you lose weight and reduce the size of your waistline.
Some of the best foods for reducing unwanted fat include lean protein sources like chicken and fish, healthy fats like avocado and olive oil, fiber-rich fruits and vegetables, and whole grains.
The Bottom Line
Although you may not be able to alter your genes, these 8 exercises can help you achieve a smaller waist. Remember to focus on your form and control your breathing throughout each movement. If you want the best results, perform these exercises 2-3 times per week in addition to other cardio and strength training exercises.
Reading List
Article Sources
- Bazzano, Lydia A., et al. “Effects of Low-Carbohydrate and Low-Fat Diets.” Annals of Internal Medicine, vol. 161, no. 5, Sept. 2014, pp. 309–18. acpjournals.org (Atypon), https://doi.org/10.7326/M14-0180.
- Melina, Vesanto, et al. “Position of the Academy of Nutrition and Dietetics: Vegetarian Diets.” Journal of the Academy of Nutrition and Dietetics, vol. 116, no. 12, Dec. 2016, pp. 1970–80. ScienceDirect, https://doi.org/10.1016/j.jand.2016.09.025.
