How to get a smaller waist

If you’re here on the Orchard Corset website, this is probably a question that you have already asked yourself at least once before, and if not that, you’ve probably wondered, “Can a waist trainer make my waist smaller?” It’s one of the most common questions that we get here at OC Headquarters. The good news is that if you are looking for the answer to this question, you are absolutely in the right place!

Waist training is not a magical process that is going to give you results overnight. It won’t automatically cinch your waist in forever, and it won’t melt the fat from your abdomen. It’s definitely a process, and the kind that requires more than just the occasional lacing up and cinching in.

Getting a smaller waist through corseting or waist training is absolutely possible, and you can see some of the results yourself here on our Waist Training Before vs After page! We’ve broken down the process to getting a smaller waist into three easy steps: get the right size, be consistent, and listen to your body.

As always, our amazing corset experts are always available to help answer any questions you may have.

Step One: Get in the right size!

The only way that you’re going to be able to wear your corset comfortably and consistently is if you make sure that you get yourself in the right style and size. Just like each body is different, there are also different styles of corsets that are best suited for you.

If you’re feeling overwhelmed with all of the size and style options, not to worry! We have sizing experts available to go over your measurements with you 7 days a week, and if you’re feeling a little shy, we also have a sizing calculator that can go over your measurements; though, we always recommend chatting with a sizing expert just to be sure!

How to get a smaller waist

Step Two: Be consistent!

One of the most important steps to having a successful waist training journey (and the easiest to overlook) is consistency. Consistent seasoning and wear of your corset is going to give you the best chance at the results that you’re looking for. Of course, everybody’s body is different, which means that the rate at which you see results is going to depend in part on your own body.

Typically, we see that seasoning and closing your corset fully can take around two weeks’ time, and that regular wear of your corset to maintain the shape you’re looking for is just as important as the original seasoning process. The nice thing about waist training is that your body has a sort of muscle memory to the whole thing; so, if you end up taking a break for a while and your results start going backwards, when you start cinching again, you’ll usually get your results back much faster than it took for you to get to that point the first time around!

How to get a smaller waist

Check out how consistent waist training has paid off for real customers just like you:

Step Three: Listen to your body!

Getting in the most ideal corset fit is going to mean that not only will you get the most life and longevity out of your corset, but more importantly, that you’re going to be able to wear your corset consistently without pain or discomfort. Waist training should never be painful! If you’re experiencing pain when you lace up and cinch down, you may be over-tightening or the style and size that you’re in may just not be right for you.

We know that our customers typically see the best results in reducing their waist when they pair consistent wear of their most ideal fit with a good diet and exercise. We don’t recommend wearing your steel-boned corset while you work out, but in the hours that you aren’t wearing it, doing abdominal exercises included in your regular work-out regimen is what typically provides the best results. Avoiding foods that cause you to bloat (such as carbonated beverages, fast food, or anything with a lot of grease or salt) and alcohols; while cinched in, alcohol feels like it’s not really affecting you that much, but once you unlace it will likely hit you much quicker–and all at once, too. (Just a little tip from us to you!)

How to get a smaller waist

Waist training can definitely give you the results that you’re looking for; a smaller waist, a curvier silhouette, or even just a healthier lifestyle. At the end of the day, you’re going to get the most ideal results when you exercise patience and practice what we like to call “safe and sane” corseting practices. Making sure that you aren’t rushing the process and you’re giving your body the time that it needs is vital: after all, seasoning your corset isn’t just about getting your corset used to your body, it’s getting your body used to the corset.

Following these easy tips and tricks can help make sure your waist training journey is a safe and empowering one. Don’t forget, too, that we here at OC are here to help you even after your corseting journey has begun, and to cheer you on every step of the way!

How to get a smaller waist

Many individuals desire to achieve a smaller waist, but struggle with doing the correct exercises, or do not have the knowledge about how to get a smaller waist. This article will walk through various tips and tricks that you can adopt into your lifestyle to help you get a smaller waist.

To start, make sure that you are eating a proper diet. A diet that is full of healthy fats will get you a smaller waist compared to a diet full of trans fats. Some examples of healthy fats include salmon, nuts and avocados. Trans fats are found in foods such as cookies, margarine and processed food made with hydrogenated oils. As well, ensure that your diet is balanced, and you are getting the required servings of fruits, vegetables and protein. It can be helpful to seek the advice of a Dietician to get personalized advice.

Getting a smaller waist cannot happen from just dietary changes alone, you also need to exercise! Performing targeted exercises that engage the core will help to get a smaller waist. Increasing strength in your shoulders and glutes can also help to give the illusion of a smaller waist.

Also, do not forget about performing cardiovascular exercises! They will help you to burn calories and lose weight. Remember that we cannot change the size of our hips, or our genetics, so it is important to build muscle in other areas of the body to make the hips appear smaller. Keep reading below to see specific exercises that will help you to get a smaller waist.

Additionally, wearing the right clothing can be a quick fix to help you get a smaller waist. Try dresses that synch the waist with a belt. High rise jeans are also a great option to help give the appearance of a smaller waist. Finally, shapewear or corsets can be a helpful option to showcase your figure, especially if you are short on time or you really want to display your waist.

How to get a smaller waist

How to Get a Smaller Waist Trainer Opinion Video

How To Get A Smaller Waist And Bigger Hips

In general, you should take articles that talk about how to get a smaller waist and bigger hips with a grain of salt! The truth is, the size of your hips when you are an adult are the size they are going to be. We cannot change our genetics or bone structure! However, there are some things we can do to try to reduce the weight around our abdomens and get a smaller waist.

The first thing we can do is make sure our diet is as healthy as possible. This means eating those healthy fats and avoiding processed foods that contribute to weight gain. The second thing we can do is make sure we are consistently exercising, performing both targeted movements and aerobic exercises.

How To Get A Smaller Waist And Bigger Bum

As we previously mentioned, one way to get a smaller waist is to build muscle in the Glutes. The Glutes are made up of three main muscles, the Gluteus Maximus, Gluteus Medius and Gluteus Minimus. Performing exercises that target all three muscles will help to give the butt a fuller look, and thus give the appearance of a smaller waist. Some exercises that you can perform to get a smaller waist and bigger bum include squats, lunges and movements like donkey kicks or fire hydrants.

How To Get A Smaller Waist In A Week

It is not likely that you will immediately get a smaller waist in a week. A great way to start your journey to getting a smaller waist starts with making SMART goals. These are goals that are specific, measurable, attainable, realistic and timely. Once you have made a SMART goal, and committed to your plan, it may take a few weeks of consistent clean eating and exercise to get a smaller waist.

How To Get A Smaller Waist In 2 Weeks

To get a smaller waist in 2 weeks, you really need to be committed to your goal! Even with the proper diet and exercising each day, you may not see results right off the bat. Don’t get discouraged and stick to your goals and you will see results in time! The best way to get a smaller waist in 2 weeks involves drinking water, eating a proper breakfast each day, and even eating smaller more frequent meals to help you avoid becoming too hungry and overeating.

If you are trying to lose weight to reveal your waist, be mindful of your calories in and calories out! If you are consuming more calories than you are expending, you will gain weight!

How To Get A Smaller Waist Exercises

Here are some exercises that you can include in your plan to get a smaller waist.

Side Plank

The side plank is a great exercise to engage all of the layers of the abdomen and even the glutes! Not only can the side plank help to shape the waist, it will also help to improve overall balance and posture.

Similarly, check out these 10 plank variations, which will ensure that your exercise routine is never boring! Any exercise that engages the core will tighten and tone the muscles, which can help you to get a smaller waist.

Russian Twist

The Russian twist will engage your obliques and muscles of the core. To perform this exercise, sit on your butt on the ground while holding a light dumbbell.

Windshield Wiper

This is another great movement to engage the obliques and achieve a smaller waist. Lie down on your back with your arms extended out beside you at shoulder height. Bring your legs to a tabletop position. Slower lower both legs towards the left side. Return to center and then slowly lower the legs to the right side. Keep alternating between the left and right side while keeping the shoulders on the ground.


If strength training is not your thing, or you need a group environment to enjoy exercise, Pilates can be a great option. Pilates is a great way to engage the core, shape the waist and get a fantastic workout.

Hula Hoop

Another fun workout you can try if you are not feeling very motivated is hula hooping! This movement will burn calories and increase your cardiovascular fitness when performed for longer durations. You will surely have fun performing this old pastime and get a smaller waist!

How To Get A Smaller Waist Without A Waist Trainer

To get a smaller waist without a waist trainer, you will need to follow a proper diet and exercise regime! This takes a lot of hard work and time, but if you stay committed and follow your plan, you can achieve a smaller waist without a waist trainer!

How to get a smaller waist

If you’re looking at how to get a slim waist, you should know it’s extremely difficult to “spot reduce” fat, or to lose fat in only certain areas of the body. Generally, the best course of action is to follow the same old boring weight loss advice and focus on staying healthy as a whole.

However many of us are especially concerned about our abdominal fat, because for many people it’s the part of their bodies they would most like to slim down. Well, it turns out there are two types of abdominal fat: visceral fat, which is stored in the abdominal cavity as well and presses on the internal organs, and subcutaneous fat, which is the “jiggly” belly fat stored just under the skin, which we’re most familiar with because it’s visible.

This is why the desire to remove abdominal fat is most pressing: it’s a place in which fat naturally collects very easily. Both place lots of pressure on our body in different ways, but visceral fat is particularly dangerous because it interferes with the functions of our internal organs. So although it’s difficult to target fat loss to one specific area of the body, there are certain tricks, foods and exercises that can help you trim your waistline and midsection, reduce stubborn visceral and subcutaneous fat.

As an added bonus, removing enough fat will allow your abdominal muscles to peek through – if you’re looking for a six-pack in time for summer, you’ll want to check out these tips for a slimmer mid-section. Unfortunately, exercises like sit ups and the reverse crunch won’t trim fat on their own – even the most developed abdominal muscles won’t peek out from a layer of fat.

So what’s the secret for how to get a slim waist? Small lifestyle changes can reap big results – from simply living in the present and reducing stress levels to doing fat-blasting HIIT workouts and not sitting down for too long. Looking for long-lasting results and a small waist that Marilyn Monroe would be proud of? Follow these waist-shrinking tips to see a noticeable change in belly size and strength over time.

For more targeted advice on tackling other problem areas in a healthy way, check out our guides to how to lose weight from your face, how to lose weight from your hips, and how to lose weight on your arms .

How to get a slim waist tip #1: Hula-hoop away fat

Remember how much fun hula hooping was as a kid? Guess what – it still is! Plus it’s one of the best workouts for abs that you can do. “It’s a brilliant way of working all your core muscles to clinch you in at the waist and help you lose weight,” says personal trainer Jen Skym.

“You need very little space to do it, and as well as a cardio workout, hooping is a fab core exercise. You can do it in front of the TV and a weighted hoop will help you burn more calories – and lose weight faster.”

In fact, one study found that women using a weighted hoop lost on average 3.4cms from their waist and 1.4cm from their hips in just six weeks!

How to get a smaller waist

A slim waist is a much sought after component of the male physique. The smaller your waist is, the more aesthetic and muscular you look.

A smaller waist enhances your physique by improving the shoulders-to-waist ratio. The shoulders-to-waist ratio is generally one of the first things noticed about your body and has been found by studies to be one of the single most attractive physical characteristics of a man.

For bodybuilders, a slim waist will elevate the results of your training and boost the appearance of having size. A small waist makes you look bigger by contrasting the width of your upper body. By decreasing the circumference of your waist, you can attain the ‘V’ look and yield better outcomes from periods of fat loss during cutting.

There are multiple methods to decreasing your waist size. These methods can be grouped into dieting correctly, doing specific training exercises, and adding changes to your lifestyle.

How Your Diet Can Decrease Waist Size

The food you eat and your overall caloric intake has a strong influence on your waist size.

Losing excess body fat is one of the quickest ways to instantly improve your physique and reduce the extra mass covering your waistline. If you are at a high body fat percentage then it’s going to be very difficult to accomplish an optimal shoulders-to-waist ratio and look both muscular and lean.

To lose body fat, you need to eat below your maintenance calories (the number of calories at which you will neither lose nor gain weight). Eating below maintenance puts you in a negative energy balance that forces the body to burn fat as a source of energy. By staying in a caloric deficit over long periods of time, you will lose excess fat and slim down your waistline.

Another way your diet can slim down your waist is by adding more foods with high thermic effects to what you eat. The thermic effect of food is the amount of energy, or calories, required to digest and use that food after eating it. Among the macronutrients, protein has the highest thermic effect and takes the most energy for the body to process. Foods high in protein , like eggs , fish, chicken breast, and low-fat greek yogurt, are going to elevate the amount of thermogenesis your body is doing and make losing fat easier.

Finally, avoiding processed food and sugars can also make your diet more effective for lowering body fat levels and shrinking your waistline. Both processed food and sugar have a negative impact on hormones and do not require energy to digest, making them damaging to a cutting diet and critical to avoid in high quantities.

Exercises To Do For a Smaller Waist

Next, the single best exercise to do for a smaller waist is the stomach vacuum .

The stomach vacuum exercise activates the transverse abdominis muscle which functions as a sort of natural girdle, keeping your core tight and waist slim. Strengthening your transverse abdominis muscle can give you more control over your outer abs and will help create a more V-shaped physique.

The stomach vacuum exercise is best done in the mornings or after training when there is not much food in your stomach. You should do it standing and try to increase the amount of time you can suck in your stomach each session.

Also, training your abs and obliques themselves will give your body more of a “hard” look and can tighten up your midriff which emphasizes your waistline, making it appear to be more small than it is.

In addition to exercises that target your inner abs, outer abs, and obliques, any added muscle to your shoulders, back , and quadriceps will also improve your V-taper and bolster the appearance of a smaller waist. Adding muscle to your lats, shoulders, traps, and upper back all can enhance the shoulders-to-waist ratio and boost your overall proportions while building strength.

Lifestyle Changes That Can Decrease Waist Size

Lastly, a healthy lifestyle is crucial for building an aesthetic physique. To attain the maximal results from your training and diet, your overall lifestyle should be set up to facilitate muscle growth, ideal hormonal function, and effective fat loss.

The most critical components of a healthy lifestyle are sleep , activity level, frequency of training , and alcohol consumption.

The optimal number of hours to sleep every night is 7-10 hours depending on age. If you are over 25 then you only need 7-9 hours per night whereas if you are younger, you need closer to 8-10 hours per night.

Along with sleep, your activity level and the frequency of your training should be high enough to keep testosterone levels in a good range and calories burning, but not so high that you burn out either physically or mentally. For most people this means 4-6 weightlifting sessions per week and 1-3 anaerobic cardio workouts . You can also just increase your steps per day and swap out the anaerobic cardio sessions for “lifestyle cardio” that you can incorporate into your routine .

Alcohol consumption should be kept to a minimal to moderate amount and drug use should be done sparingly in a way that balances both your training and your ability to enjoy the weekends. Both alcohol and other common recreational drugs can throw off your diet and training, and negatively affect your progression to a decrease in waist size.


Overall, to get a smaller waist, you should eat in a caloric deficit to lose body fat, use stomach vacuums and core exercises to train your inner and outer abs, and maintain a healthy lifestyle so that you get the best results from the effort you are putting in. By optimizing your eating, training, and all-around lifestyle, you will reduce your waist circumference and obtain a well-developed physique.

For more on training and body composition, such as how much muscle you can gain in 3 months and how stretching helps build muscle , click here .

How to get a smaller waist

We all have a dream to have a six pack and a small waist, and it is affecting our eating habits and we have yet to see progress, are we following the wrong diet or listening to the wrong advice or maybe both, Let us find out


yes, your waist size is just associated with what you do, are you grabbing a pancake from IHOP at night with cream cheese on top and strawberry syrup, are you having a Starbucks White Chocolate Mocha on your way to work or Caribou Coffee Chocolate Caramel Truffle Mocha?…

How to get a smaller waist

well well… as we said your lifestyle can make you either slim with a small waist or with a large belly whether a girl or a guy

let us get to the bottom of this

Based on the FDA the belly is generated from three things


Belly Bulge can be caused and become with that size for two main reasons Lack of exercise of activities and poor diet
when you do not do many activities or exercise the abs, the stomach muscles relax and then stomach size starts to grow naturally
for example, walking daily or doing any form of exercise keep your abs muscles flexing, and then your stomach size goes down
also eating a non-healthy diet, frequent high calories snack causes the belly to bloat

Bloating also can make the stomach looks large and as per Bryan Curtin, MD, MHSc director of the Center for Neurogastroenterology and GI Motility at Mercy Medical Center in Baltimore, Bloating causes are caused by trapped gas abdominal fullness from fluids or gases and that is normally temporary opposite to the large belly which is caused by continuing bad eating habits or no exercise

2. Large Bowel (intestine)

2.1 Abdominal adhesions (scar tissue) from surgeries.
2.2 Diverticulitis.
2.3 Hernias.
2.4 Inflammatory bowel disease (IBD).
2.5 Radiation therapy to the abdomen or pelvis.
2.6 Twisted intestine (rare in adults).

How to get a smaller waistBelly AM vs PM

Belly Fats causes are strictly from eating habits, even if you are not exercising or sitting in an office if you do eat low calories you will not form stomach fats, that is why we see in our offices’ thin guys and slim guys even though both are not workout out, still different eating habits cause belly fats and it should also cause increased fat all over the body


Having a big belly for some people they have been living with it for years and others got developed in a short period, for people that they found it impossible to lose it, the good news it is not because so many people have done it and lost their belly completely so…
A. Exercise and Activities
if you are doing daily exercise especially abs you are going to lose your belly sooner or later but if you want to speed up the process then you need to do ABS + CARDIO
check ABS complete guide HERE

How to get a smaller waistABS before and after diet

B. Eating Habits

A well balanced diet will surely keep your stomach from getting so big, if you want to know everything about a healthy diet click HERE, having a lot of fibers low carb no sugar, and no fried food for sure will make sure your stomach won’t grow, also do not forget to cut out junk snacks like chips, popcorn with high calories toppings
reducing meal portions size and divide to many meals is very essential to make sure your metabolism starts to be quicker and make sure no large meal will expand the stomach

How to get a smaller waistABS before and after exercise

the remedy is never difficult, starting with a cleanse which means cleaning your colon from any digestions left over
adding fibers to your food will make sure all the food is being well absorbed and reduce colon inflammation, making a blood work allergic test can give you an idea which food your body doesn’t like.
make sure to have a doctor check as there are so many other problems needs different cure but as a general certain food cause intestine bloating for most people:
most beans, milk, sorbitol, un-cooked food, greasy food
Fiber supplements can help a lot in the cleanse process like Psyllium husk

How to get a smaller waistABS before and after

Belly Fat comes strictly from poor diet habits and eating very high calories, and as Belly is the least moving part in the body, the fat tends to get stored there, so if you are obese most probably you will have a lot of fat around the belly too, so a strict diet is the answer and after reaching a lean body shape to maintain that you have to change from a diet propective to a healthy life style to stay lean all year around

don’t forget to read a full ABS workout guide HERE
For fat cutting supplements full guide click HERE

How to get a smaller waist

Working toward and obtaining a smaller waist shows that you value your appearance. It also steers you away from your susceptibility to health conditions associated with excess fat. So trimming it down does not only boil down to aesthetics — it also lessens the risk of developing diseases such as diabetes, apnea and heart disease. Proper nutrition and training can provide you with smaller waist in as little as two months.

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The Discipline of Time

Losing weight and improving your physical fitness takes a lot of commitment and self-discipline. You may be working on dropping several inches because you have overweight or obesity, so you're quite eager to lose it within a short span of time. Remember that results take time. However, the time may be significantly reduced with commitment and discipline. Fitness is a lifestyle and must be treated as such every day. If you have proper nutrition and train properly, you can expect to see slight results in as little as two weeks. Continue these practices for two months, and you could lose inches off your waist.

The Issue of Poor Diet Practices

No amount of exercise can compensate for your poor food intake. Therefore, you have to stick to a low-calorie diet within the duration of your diet goal, and if you can turn it into a regular eating lifestyle, then all the better. Avoid fast food, fried food, processed food, junk food and soda, as these are all preservative and calorie-laden and will not provide enough nourishment for the body. Opt for lean meat for protein, fruit and vegetables for fiber, and a moderate amount of carbohydrates for energy. Refrain from stuffing yourself with too many carbohydrates. A carb-loaded meal contributes to weight gain, even if you burn it religiously with exercise. Eat six small meals per day rather than three large ones. This will help increase your metabolism.


There is a misconception that cardio alone can slim you down. Although it aids in weight loss by burning fat and calories, it takes a combination of cardio and weight training for optimal results. You won't achieve your desired figure with plain cardio, but it can definitely help. Perform cardio 30 minutes per day three to four times per week before weight training. Running, riding a bicycle and using a elliptical or stair or master are all examples of cardiovascular exercise.

Weight Training

There is a misconception that you can spot train an area to lose weight. Weight training helps build lean muscle. Lean muscle helps increase your metabolism. A faster metabolism burns fat and calories faster, therefore leading to weight loss. Perform compound exercises such as squats, dead lifts and bench presses. Compound exercises are the most effective because they incorporate multiple muscle groups at once. Spot training is not effective, but perform core exercises such as planks and bicycles as well. The core is the foundation for your body. A strong core will improve athletic performance and help prevent injuries. Perform weight training three to four times per week for optimal results.

Join for free and start building and tracking your workouts, get support from other Fitness Blender members and more!

Whether you are trying to get a smaller waist as part of a plan to reach a healthier bodyweight, or you are just looking to tone your core, 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 and a healthy diet are key.

If you need more specific guidance, consider FB Plus or a full Workout Program, like FB Abs.

Best exercises for a smaller waist:

HIIT – HIIT, or high intensity interval training, is a great way to get the most out of your workouts, without spending a ton of time working out – you really don't need to spend hours in the gym to see results! You will definitely be working hard, but HIIT has been shown to be an excellent way to burn fat, increase your cardiovascular threshold, and build type 2, or fast twitch, muscle. Keep in mind that HIIT should not be done more than 2-3 times a week, as your body needs time to heal from this kind of training.

Strength Training – Lifting weights is one of the best things that you can do for your health. The list of mental and physical benefits of strength training is miles long, and it can also be very helpful when trying to lose weight – and keep it off (including stubborn belly fat). You cannot spot reduce fat, so make sure to adapt a smart, well balanced, total body routine. Make sure to give each muscle group a chance to fully heal before you work it again (usually 2-3 days of rest in between).

Bodyweight Cardio – Not only is cardio healthy for your heart, it can also help maintain a healthy bodyweight. Instead of jumping on the treadmill or elliptical for thousands of identical repetitions, consider trying a bodyweight workout video that utilizes all kinds of different ranges of motion and movement planes – this will help you move and feel like an athlete. Keep in mind that more is not necessarily better – make sure that your training is diverse and a reasonable length – for example, most of our workouts are around 40 minutes total, on average.

Everyday habits that will help you achieve your goal:

Eat healthily – Eating a well rounded diet can also help you get a smaller waist, reach a healthy bodyweight, and most importantly, feel the best that you can. Find hundreds of healthy recipes here

Do 30-45 minutes of cardio 3-5 days a week – Regular cardio will keep your heart healthy, and make it easier to maintain a healthy bodyweight. 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).

Mind your posture – 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. 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.

Mar 05, 2021 07:15 PM How to Get A Smaller Waist – Photo by Deedee86 from Pixabay – Getting a smaller waistline takes time. However, with focus and persistence, you can do it! A smaller waist will not only increase your confidence, it will make you a healthier person in the process. Let’s learn how to get a smaller waist through this handy guide.

How to Get a Smaller Waist Fast

How to Get A Smaller Waist – Photo by Tumisu from Pixabay

Wondering how to get a smaller waist using these tips.

1. Make Time for Cardio

Cardio can be one good method of how to get a smaller waist. To use the calories, you consume as well as the calories you store, you must exercise. Select a form of exercise that suits your lifestyle and interests. This can be cycling, dancing, running, kickboxing, swimming, walking, or playing sports. It is recommended for exercising for 3-5 hours a week. Plus, add strength training and HIIT to your workout routine for a toned and fit body.

2. Exercise Your Upper Body

Apart from working out your whole body, it also needs to be noted to work out your upper body. Do exercises that target your upper back, chest and shoulders. Exercising these muscles will help build lean muscle mass. Also, it will give your upper body a toned look. In turn, this will make your waist appear smaller.

How to Get a Smaller Waist Exercises

How to Get A Smaller Waist – Photo by Meng Tang from Pixabay

Whether you’re trying to get a smaller waist to get an hourglass figure, or maybe you just want to drop a few inches from a round belly, these tips and exercises of how to get a smaller waist can get the job done.

3. Pilates Side Plank with Leg Raise

This is a challenging and effective exercise for the whole core. Hence, you will immediately feel your sides and obliques working. There are several difficulty levels for this move; pick the one that you can do with the perfect shape.

4. The Russian Twist

The circular motion of this exercise trims your midsection by tightening the muscles in your sides. Also, it gives you a tighter, smaller centerpiece. The jumping also increases your calorie burn, which is important for maintaining a healthy body weight.

5. Abdominal Stretch

One of exercises of how to get a smaller waist is abdominal stretch. It is also famous as the cobra yoga stretch. Also, it is very effective at stretching the rectus abdominis. Here are the steps:

  • Lying on your stomach, place your hands near your shoulders.
  • Push your hands and lift your upper body up. Keep your hips and pelvis on the floor.
  • Pause for 10-15 seconds.
  • Repeat 5 times.

How to Get a Smaller Waist and Bigger Bum

How to Get A Smaller Waist – Photo by Alex Ceban from Pixabay

Follow these exercises of how to get a smaller waist as well as a bigger bum.

6. Glute Kickbacks

Starting position: Kneel on the floor or on a mat with outstretched arms, placed shoulder-width apart and rectangular to your torso. During the exercise, your calves and hamstrings need to form a 90-degree angle to each other.

Do this by lifting your legs so that your hamstrings are parallel to your back. (Try to hold this position for a few seconds). Return to the starting position and repeat with the other leg.

Repeat this process as often as indicated on your home exercise routine.

7. Squats

Starting position: Stand with feet shoulder-width apart, with toes slightly outward. Stretch out your arms. Keep your head straight and keep your back straight during the exercise.

Lower your upper body by bending your knees and hips. Continue until the angle between your upper leg and calf is slightly less than 90 degrees.
Push the floor using your quads to return to the starting position. Repeat this process as often as indicated in your workout routine.

How to Get a Smaller Waist Male

These are the exercises of how to get a smaller waist for men.

8. Crunch and Curl

The best waist slimming exercises for men are to target the stomach. Your obliques are the abdominal muscles along the sides of your waist. Strengthening exercises like the oblique crunch can shrink the waist and enhance a smaller and toned appearance.

To do a basic oblique punch, lie on your side with your knees bent. Put one hand behind your head and move your body upward as you try to raise your elbows toward the ceiling. Do 20 crunches on each side.

9. Bicycle Crunches

Bicycle crunches are considered one of the best abdominal exercises by many sports biomechanics because they have been shown on Electromyography (EMG) machines to produce better abdominal muscle activation rather than other exercises. To do this exercise, you will use your lower and upper body movements to hit your stomach and hips hard. If you’re doing one common abdominal strengthening exercise, this is it!