A waist workout, accompanied by the proper diet (not starving yourself), will get you that snatched, tiny waist you desire.
Before progressing further into this article, I’d like to emphasize that whatever body you have is your summer body. Whatever size you are is beautiful. And as the lovely artist Alessia Cara, sang, “… You should know you’re beautiful just the way you are. And you don’t have to change a thing; the world could change its heart ….” It’s no secret that a smaller waist is a goal many women strive to achieve. It doesn’t help that society lauds the hourglass figure as the socially acceptable attractive figure women should try to have. As stated earlier, you’re beautiful just the way you are.
Now that you know you’re beautiful regardless of your figure, here’s a well-detailed article on waist workouts to help meet your fitness goal for a smaller waist. You might need to bookmark this one because it contains a lot of information. As this is a well-detailed article on how to get a smaller waist, there are a few misguided notions to thwart, advice to emphasize, and everything else in-between.
Here’s one misguided notion to thwart:
Doing sit-ups and crunches or any waist workout alone will make your waist smaller.
It won’t. Allow me to break it down for you. Getting a smaller waist means shedding off the fat surrounding that area. Yes, I know you know this, but stick with me; I’m going somewhere with this. While strength training does torch off fat, you won’t get fantastic results if that’s all you do.
Here’s one fact that needs to be emphasized:
You can not spot-reduce fat.
I’m sorry, but it’s not possible. If I can’t spot reduce, how do I get a smaller waist? We’ll get there. Hold on. Your body is a beautiful machine, and it has one mission, okay, maybe two: survive and procreate. We only need the surviving bit in this context. In all situations and circumstances, your body wants to survive. For this, it has developed a myriad of ways to do just that, fine-tuning them as the years go by. Because your body simply wants to survive, it stores fat in places it deems fit.
Hence, you have no say where your body decides to store fat the same way you have no say about where your body chooses to shed it. You lose fat everywhere, some places more than others. Notwithstanding, building muscles in certain areas can help you lose fat in those areas quicker. Though you can’t spot-reduce, through muscle building, you can quicken the rate at which you lose fat as muscles burn fat too.
Another misguided notion to thwart is:
Carbs are not good for you. You should have them completely removed from your diet.
Yes, and develop hypoglycemia and ketosis while you’re at it. Understandably, you’d want to distance yourself as far away from them with all the bad rep carbs get. But that’d just cause more harm than good. Completely cutting off carbs from your diet has detrimental effects on your overall health, from minor things like intense sugar cravings and moodiness to more worrying things like hypoglycemia and, at the extreme, kidney stones.
After all, that’s said and done, carbs are a great energy source, and you’ll need a ton of energy on this fitness journey. So, proportioning food is the name of the game. Pay attention to what you eat. Limit your intake of refined carbs (like white flour, and soda) and focus more on whole grains, fruits, and vegetables.
Now that we’ve thwarted some misguided notions and emphasized some facts, let’s get to the juicy bit, the real reason you’re here:
Related article: Body Goal: Which Exercise is Best For Your Body Type?
How to get a smaller waist workout with minimal tears of frustration
Firstly, your diet plays a significant role.
You might not like the diet, but you need to know this: you can only get a smaller waist by working out and paying attention to your diet. You can’t escape it. Your diet contributes significantly to the tiny waist journey.
A snatched waist requires you to lose weight. The consensus about going about that is burning more calories than you consume. You have to commit to a caloric deficit. But, even with reduced plate size, you should still pay attention to the type of carbs you eat, how you cook your protein, and the little snacks you sneak in over the day. They all add up.
The other side contributing to your weight loss journey, ergo smaller waist, is exercise. But this goes hand-in-hand with your diet. You can get a smaller waist by just paying attention to your diet and being active, but you can’t by just exercising. So as you take on a healthier eating style, here are workouts you can add to help reveal your tiny waist in no time.
Before starting your waist workout, though, you need to get the right gears. Without wearing the right workout gear, you’re likely to get yourself injured rather than snatched.
Workout gears you need
- A comfortable bra top that isn’t too tight or too loose.
- Workout leggings like bootcut leggings or workout shorts if you’re a fan of shorter things.
- Proper trainers in your correct size as there’ll be a lot of jumping, running, and need for shock-absorbing. You don’t want to chaff your feet or send the shock back to your feet.
What kinds of waist workouts can you do for a smaller waist?
Cardio or HIIT workouts
Cardio workout (cardiovascular workout) or aerobic exercise is any exercise that raises your heart rate and demands oxygen flow, thereby causing you to breathe harder. It includes running, jogging, swimming, hiking, outdoor games, brisk walks, whatever can get your heart rate up and have you breathing hard. Pop in your earpiece and listen to some music, a podcast, or an audiobook to make these exercises enjoyable. You can keep your phone, keys, and money in a running bag like the E Tronic Edge Running Belt, which doesn’t get in the way of your workouts.
Nevertheless, some people find cardio workouts boring, but they don’t have to be. Things like dance classes also count as cardio. Add in a weighted hula hoop, and you’re up for some severe burn, the best part? The weighted hula hoops ensure you use your core and abdominal muscles; as a result, increasing the rate at which you burn fat in that area is the goal, right? Here’s a more detailed article on weighted hoops, what to look for when shopping for one, and the benefits of adding a weighted hula hoop to your workouts.
And if dancing isn’t your thing, a twist and shape abs trainer might appeal to you. All you have to do is a twist, that’s all. While you’re watching TV, folding laundry, or maybe you’re just bored, get out your twist and shape machine and twist away those calories.
HIIT (high-intensity interval training) is also regarded as a form of cardio workout but of higher intensity. It alternates short bursts of exercises with a brief period of rest. Say you do jumping jacks for 50 seconds and rest for 10 seconds for ten rounds. It could be a variation of different exercises with varying energy demands to keep things interesting (jumping jacks are a lot easier than burpees).
Cardio workouts are usually longer and have more of a long-term effect on your overall health. However, HIIT workouts are shorter and torch fat faster. A combination of both is considered optimal for burning fat.
Resistance training or strength training is a form of exercise designed to improve strength and endurance by making your muscles work against a weight or force. With resistance training, you build your muscles by using free weights, resistance machines, or even your bodyweight to strain your muscles, growing and strengthening them.
Best waist workout to get a tiny waist
You should work your entire body and not just your waist for maximum effect. Besides, focusing on only your core will leave the rest of your body weak, not complement the work you’ve done on your waistline. Targeting large muscle groups by doing compound movements like squats, lunges, pushups, etc., will benefit you greatly. Here are a few selected exercises that will hit your muscles hard.
Working your upper body also helps create the illusion of a smaller waist, especially if you’re bottom-heavy. If you’re top-heavy, working on your lower half will balance that out and create the illusion of a smaller waist.
They do a great upper body exercise as they target your entire arm, shoulders, chest, and back. Get on all fours. With your arms spread shoulder-width apart, stretch out your legs till it’s just the ball of your feet and your arms supporting you. Engage your spine, so your back remains straight, do not curve nor arch your back. Lower yourself using your arms, and then push yourself back up. That’s one rep.
You can do this standing or sitting. Extend your arms to your side as if you want to fly. Now row your arms in a circular motion, not too wide and not too small. You can do 15 in a clockwise direction and 15 in anticlockwise order. Don’t go too fast, be present in the workout.
This is another excellent arm exercise. Attach the ropes to the rings you’ve already attached to the floor. Get into a squat position, core tight. Hold the strings from the other side and start the alternating up and down motion. The harder you go, the more fat you burn.
Start with a sitting position with your hands to the back, not too far and not too close, and your feet shoulder-width apart, knees bent. Raise yourself using your hands and then lower yourself. Try not to allow your butt to touch the ground to keep the tension in your arms whenever you come down. Stay on your heels to make it more intense, don’t let your entire feet remain on the ground.
Lie on your chest and spread your arms and legs shoulder-width apart. Using your back muscles and core, lift your limbs and hold that position for 15 seconds.
Lie on your chest with your arms stretched out in front of you. Draw your arms in with your elbows almost touching. Use your back to lift your entire chest area up and off the floor. That’s one rep.
Squats make a great compound movement that works your entire lower body and core. A strengthened core makes workouts more manageable and helps with your posture. It also helps with getting a smaller waist.
Stand with your feet shoulder-width apart. Bend at the knee and go down like you’re about to sit. Go down till your knee and thighs make a right angle. You can do this in front of a mirror to ensure you’re doing it right. Engage your core and make sure your knees don’t extend over your toes and your back remains straight. Push yourself back up using your thigh and butt muscles. A good form is fundamental as it targets the right muscles, prevents injuries, and you get to see results faster.
Stand with your feet not too close, not too far. March with one leg and go down. Your front knee should make a right angle. Engage your core and keep your back straight, your arms at your side. Push yourself back using your leg muscles, and that’s one rep. You can hold weights as you exercise to make it more intense. There are other variations, too, like the side lunges, reverse lunge, curtsey lunge, etc.
The back of the thigh muscle (hamstring) is a muscle group that can be difficult to target, but deadlifts make sure they are taken care of. Start in a standing position. If you’re more advanced, you can hold weights, but beginners should focus on their form first.
Lower your upper body till it’s bent halfway with your other leg stretched out and coming up for balance. Use your hamstring to pull yourself back into the start position. Engage your core for balance, and try not to move the extended leg beyond your back. Let the movement come from the leg on the ground.
Smaller waist workout
Get into the starting position of a regular plank, and lower your upper body into your elbows. With your core engaged, start twisting your hips from side to side. This will work your entire abs, but it’s also great for getting that sexy two lines on your stomach.
Lie on your back with your feet planted on the floor at a 90-degree angle, shoulder-width apart. Using your core and upper abs, raise yourself halfway and then back down. Place your hands beneath your head to prevent strains on your neck.
Get into a crunch position, but the movement is coming from your lower abs this time. Using your lower abs, pull your knees into yourself and then out. This targets your lower abs and reduces that lower belly pouch. Note: You can’t get rid of that pouch entirely; it’s where your uterus and other vital organs are. They need the fat there for cushioning.
In and outs
Sit on your butt with your knees close to you and your hands on the floor. Elbows bent for stability. Using your abs, extend your legs together and then pull them in, using your abs to create a push and pull motion of your legs (they’re going in and out).
In conclusion, you can pick three from each category and do three sets of 15 reps for each of them for a full-body workout, or pick one type or two and focus on that part of the body for that day. However, if you’d prefer an already curated workout regime for your waist, you can check out the Bretman’s rock ab workout that will set your abs on fire and give you abs to die for.
However, to crown all your efforts with gold, you need to add this one exercise required to get that cinched look. Vacuums! No, not vacuum cleaners, stomach vacuums. Over time, working out your abs will give you a box shape, especially working your oblique. But, a huge but, when you incorporate vacuums into your waist workout, poof goes the box look tendency.
The science behind vacuums
Vacuums work on your transverse abdominis, the muscle behind your rectus abdominis (popularly known as six-packs). Working your transverse abdominis strengthens your core and helps with your posture. Moreover, it acts like a natural corset by cinching your waist and giving you that snatched look.
How to do vacuums
Take a deep breath, and then on your exhale, you squeeze that muscle around your pelvic region. You’re not holding your breath; you can still breathe. If you want to know if you’re doing it right, place your hand around your pelvis, it should feel flexed. Here’s a video that explains this move much better: How to get a smaller waist with one exercise// The stomach vacuum.
Thus far, getting snatched with a waist workout is not an easy feat, but you should know that there is no pain, no gain (but not injury pain, though, stay in good form to avoid that). So, you have to make a promise to yourself not to quit. There will be days you won’t have the motivation to do the waist workout, days where you want to stop. Don’t give up. You’re so close to getting what you want. Keep going, and let me know about your progress in the comments section.
And if you need any motivation to push on, check out how Tracy Ellis Ross (Rainbow on blackish) stays fit even at her age. Also, check out how to stay refreshed with the 17 Benefits of Detox Drink.