Today we are going to talk about how to get a smaller waist fast!
And no, there aren’t any rocket science or hard to be implemented methods.
All packed with super actionable tips you can implement as soon as today and see results fast.
Specifically, you are going to learn:
- How to get a smaller waist with diet and exercises
- 5 types of waist shaping exercises
- 8 smaller waist diet
- Techniques to get a smaller waist and bigger hips at the same time
- Actionable guides to getting an hourglass body figure effectively
- How long does it take to get a smaller waist?
- How to make your waist smaller overnight? Is it possible?
What is the perfect waist size for women?
While people are beautiful in all shapes and sizes, we can agree that there’s always room for improvement.
For instance, getting rid of the fat around your midsection can automatically smarten your looks.
The ideal waist size for women may be less than 35 inches, but you still might want a smaller waist even if you fall under this category.
How to Get a Smaller Waist – The Secrets to an Hourglass Figure
A slim waist is good both in terms of beauty as well as for health. Research has shown a greater waist circumference to be linked with multiple chronic diseases and early death.
If you’re wondering how to make your waist smaller naturally, the correct diet along with regular exercise can do wonders.
Even though there is no such thing as targeted weight loss on a specific body area through exercise, it can slim down the muscles and cause general fat loss. A ‘clean’ diet with healthy fats and low carbohydrate content can also help you achieve a skinny waist.
However, before you start any exercise or diet regimen for a small waist, you should know that consistency is key. Commit to your healthy routine and enjoy an attractive figure along with the health benefits that come with it!
Waist Shaping Exercises
Exercising your abdominal muscles can reduce bloating as well as work your muscles to make them more defined and toned. Additionally, it can help burn the excess fat around your waist.
Exercises that especially target the Transverse Abdominus muscle and oblique muscles work best in tightening your midsection. Here’s how to make your waist smaller with some popular waistline trimming exercises:
1. The Vacuum
This is the simplest and one of the most effective exercises to get a smaller waist. Some people even go as far as losing about 3 inches in 3 weeks through this technique!
It’s a really versatile exercise and can be done even if you’re driving or on the go. There’s no restriction for the position – do it while standing, kneeling, sitting, or even lying down.
- Breathe out until you can’t breathe out any more.
- Slowly expand your chest while breathing in.
- As you inhale, suck your tummy inwards as far as you can. Imagine your target to be making your belly button touch your backbone (not literally, of course!)
- Hold this position for as many seconds as possible, then slowly release.
- Exhale fully, and repeat the entire exercise.
- Try doing about 3 sets of 20 seconds at a time, and increase the duration of each set as your body adjusts to the exercise.
Expert Tip: The vacuum is best done on an empty stomach. Avoid the exercise if you are pregnant or have arterial hypertension, kidney disease, or any breathing problems.
2. Twist Crunches
If you’ve set your heart on having a slim waist, make twist crunches a part of your regular waist workout. This targets your oblique muscles which, when strong enough, can help you achieve a tiny little waist.
- Lie down with your right knee bent upwards, while the foot of your left leg rests on it, left knee facing sidewards.
- Lightly touch your right palm to the side of your head, elbow pointing sideways. Your left arm lies flat on the floor.
- Lift your torso up sideways while you exhale, trying to to make contact of your right elbow with your left knee.
- Gently move down to your starting position while inhaling.
- Repeat around 10 to 15 times, then switch sides.
- Do equal reps on each side.
Expert Tip: Watch this helpful video below by Stone Clinic to see for yourself how it’s done.
3. Side Planks
If you’ve been looking for exercises to get a smaller waist, side planks work great. They also increase your core strength and tighten your abdominal muscles.
- Lie down straight on your right side, then raise your torso while bending your arm at a right angle to the floor. Your right elbow should touch the floor in a straight line with your right shoulder.
- Elevate your hips so that your body forms a straight line from the top of your head to your feet.
- Try to maintain this position for at least 20 seconds, ideally more.
Expert Tip: Return to starting position if you find yourself rolling backwards or forwards. Aim for building your strength enough to at least hold this plank position for a full minute.
4. Heel Touches
This is an easy and effective small waist workout, even for beginners.
- Start by lying down with your back flat on the floor, arms straight and parallel with your body, knees bent upwards, and heels flat on the floor.
- Exhale, then lift your torso about 3-4 inches. Move it to one side, extending your hand to touch the heel of the same side.
- Inhale and move back to the starting position.
- Touch the heel of the opposite side now with your other hand in the same manner.
Expert Tip: Take care not to strain your neck while lifting your torso. Watch this video by Stylecraze Fitness to see how it’s done.
5. Cardio
This is, of course, a very general term, but any component of cardio is an essential part of a slim waist workout. Whether it’s a casual jog or some jumping jacks at the gym, exercises that increase your heart rate will surely target that stubborn fat hugging your belly.
Smaller Waist Diet
If you’re conscious about maintaining a slim figure, you must know by now the important role that diet has to play. The waist is usually one of the first regions where excess fat is deposited from a calorie-rich diet.
Research has shown that even a 10% improvement in diet quality in older women can protect against weight gain near the waist. Eliminate deep-fried foods, processed food, sugars, and junk food, and make healthier choices while limiting calorie intake.
While you may refer to this post for a list of 150 foods that make your butt bigger and waist smaller, here are the few important foods to try when eating for a smaller waist:
1. Eggs
These basic, protein-packed foods can help in muscle repair while increasing your energy levels. Curb hunger by going for hard-boiled eggs or poached eggs for breakfast. Fry them lightly in oil if you need them sunny side up.
2. Quinoa
Quinoa, with its nutty flavor, can taste great as part of salads or with some added seasonings. Its protein content has made it a fitness freaks’ favorite food.
3. Wholegrains
Ditch the white bread and go for wholesome oat porridge or bran bread instead. These fiber-rich foods will keep you full for longer, minimizing cravings while easing digestion.
4. Brown Rice
This fiber-rich alternative to white rice improves overall health while keeping you full for longer. Top with some Chinese gravy having lean meat pieces for a hearty meal.
4. Avocado
Avocados are full of nutrients and have a reputation of promoting weight loss as well.
5. Protein Shake
Protein supplements are a good idea once approved for you by a qualified nutritionist. Don’t go overboard with it, though!
6. Nuts
Get your vitamins and healthy fats the natural (and tasty) way. Include them in granola or substitute a packet of crisps with a limited serving of almonds or walnuts.
7. Salmon
Omega-3’s are important, and salmon has lots to offer. Not to mention its high protein content!
8. Water
While eating healthy, take care to stay hydrated and drink at least 8 glasses of water a day. It can reduce bloating, and may even make you feel less hungry.
How to Get a Smaller Waist and Bigger Hips at the Same Time
The evergreen hourglass figure – busty at the front, supple at the back – is sought after by many females. Here are a few methods to try if you’re one of them:
Hack It With a Body Shaper
If you’re not enthusiastic about dieting or exercising, the quickest way to get a smaller waist and bigger hips at the same time is to use body shaping undergarments. There are padded underwears to make your butt appear larger, waist-cinching belts to wear over clothes fashionably, and corsets to shape your waist and buttocks at the same time.
Modify Your Diet
If you want to know how to get a small waist and big hips naturally, the first step is to watch what you eat. Your best bet is to combine a waist-reducing, booty-boosting exercise regime with a balanced diet having enough healthy fats and lean protein.
Such a routine will help tighten your waist muscles for a slimmer look while adding bulk to your hips.
Exercise Your Way to an Hourglass Figure
1. Standing Crunches
These are like regular twist crunches, done in a standing position. They can work both your glutes and abdominal muscles at the same time.
- Stand straight with your feet about hip-width apart.
- Position your palms at the back of your head, elbows facing outwards.
- Bring your left knee up and slightly bend your torso so that it touches your right elbow. If they don’t touch, lean towards that direction anyway.
- Return to your starting position, and repeat equal times on both sides.
Expert Tip: It’s best to complete your reps on one side then do an equal number of reps on the other instead of doing both sides alternatively in each rep. Watch how Linda Malone does it below!
2. Squat Side Lifts
These are one of the simplest and most effective exercises for a smaller waist and bigger hips.
- Start by standing straight, feet hip-width apart.
- Bend down into a squat position.
- Get back up, and extend one leg by raising it to the side, so that it forms at least a 90-degree angle with your torso.
- Return to your starting position.
- Go back into a squat, then do a similar sidewards leg raise on the other side.
Expert Tip: While squatting, take care that your knee does not extend further than your toes. Watch this video to know how to nail this exercise.
3. Hip Thrusts
These are another great exercise for bigger hips and a stronger core.
- Start by sitting on the floor, leaning your head against a bench, arms straight over the bench on each side. Your knees should be bent upward, feet flat on the floor.
- Move your hips upwards with your weight in your heels until your body is a straight line from your head to your knees, and your calves form a 90-degree angle with your body and the floor.
- Return to starting position and repeat.
Expert Tip: Take care not to arch your back while doing this exercise. Watch how fitness expert Scott Herman does it here.
Whichever exercises you choose to do, try doing it first in front of a mirror so that you can see if your posture is correct. Remember to keep your core engaged, and breathe properly throughout your workout.
Frequency Ask Questions (FAQ) :
How long does it take to get a smaller waist?
Using the recommended healthy method of diet and exercise for a slim waist, it may take two weeks or more for you to start noticing changes. Achieving your desired waist size can take a few months unless you already have a slim figure.
If your waist is mostly bloated, it might start going down in a week. If there’s more fat around your midsection, you may have to work out and diet for at least a few months.
How to make your waist smaller overnight? Is it possible?
If you need to make your waist smaller overnight, detox baths or waist wraps with Epsom salt are worth a try. They decrease water retention and can make your waist appear somewhat slimmer.
Another quick fix is body shaping garments like corsets or girdles. Wear them under a dress, and flaunt your tiny waist!
There are waist-reduction surgeries as well, but we don’t recommend those due to the high cost and possible health risks.