How To Get A Smaller Waist

We can’t lose weight by just locally targeting specific areas, however, it’s very possible to make our waist look slimmer and our stomach looks flatter. There are a few muscle groups that are responsible for our midsection and we just need to find exercises that work on isolating these muscles. The trick is that these exercises should be done in a way that makes these muscles strong and toned, but not big and bulky. So whether you want to achieve an hourglass figure or just looking to lose a few inches in the waistline, these tips and exercise can aid you in your fitness goals.

Anatomy


Our mid-section only has 3 main muscle groups and each of them plays a particular role in how our waist and stomach look. If the deep-lying transverse abdominis is not strong enough, the stomach sticks out. The top-sealed rectus abdominis gives us a defined 6-pack. The external and internal oblique muscles are responsible for the waist shape and contribute to that hourglass form that many of us want to get.

 

If a slim waist and a flat tummy are your goals, you should be focusing on toning and strengthening these muscles. You will need a mix of static exercises,body-weight dynamic exercises, and stretching.

 

 Check out these 7 Tummy Toning Exercises:

Toe Touches

Targets all the abdominal muscle groups: transverse abdominis, obliques, and rectus abdominis

 

  • Lie down, keeping your legs flat and your arms stretched over your head.
  • Crunch and lift your torso and legs off the floor, reaching for your feet.
  • Return to the starting position.
  • Repeat 10-12 times.


    • If it’s a bit too challenging, lift one leg at the time, alternating.

    Heel Touches

    Works on the transverse abdominis and rectus abdominis muscles.

     

  • Lie flat and bend the knees.
  • Move both hands toward your left thigh reaching for your knee.
  • Return back to the initial position.
  • Repeat this move on your left side.
  • Repeat 10-12 times on each side.

    • Crunches with a balance ball

    Works on the rectus abdominis muscles and the transverse abdominis muscles.

     

  • Choose a ball so when you sit on it, your legs form a 90° angle.
  • Sit on the ball and move your feet forward so your lower back is leaning on the ball.
  • Keep your hands behind your head for support.
  • Crunch, engaging your core, and slowly move back to the starting point.
  • Repeat 10-12 times.


    • Make sure that you don't pull your head with your hands, your abs should do the work.

    High Plank with Hip Extensions

    Targets the transverse abdominis, and the external and internal obliques.


  • Start in a push-up position, keeping your hands under your shoulders and making one line from your head to your feet.
  • Keeping your upper body still, slowly lift your left leg off the floor.
  • Hold for 5 breaths and return to the starting position.
  • Repeat with your right leg.
  • Repeat 10-12 times on each leg.

    • Scissors

    Great workout for the transverse abdominis muscles.

     

  • Lie down and place your arms by your sides.
  • Bend your knees and lift your legs.
  • Raise one leg up to about a 45° angle and lower the other leg until it’s just 2 inches from the ground.
  • Alternate your legs.

    • Side Stretch 

    Works great on the obliques.

     

  • Place your feet shoulder-width apart, keeping your hands by your side.
  • Slide your right arm sideways and bend your torso, lifting your right arm up.
  • Wait for a couple of seconds and slowly move back to the starting position.
  • Repeat on the other side.
  • Repeat 10-12 times on each side.

    • Abdominal Stretch

    Lie down on your stomach, placing your hands near your shoulders.


  • Push your hands and lift the upper body up, keeping the hips and pelvis on the floor.
  • Pause for 10-15seconds.
  • Repeat 5 times.

    • *Stretching is just as important for getting and staying in good shape as any exercise, but it's often overlooked.

    The most important thing to understand when trying to get a small waist is that healthy body weight is priority number one.  Strength training for the entire body & a healthy diet is the key to a slimmer waistline.