Small waists have been desired by women throughout history. This dates back to when hourglass figures were praised and has been perpetuated by recent celebrities with small waists, such as Kim Kardashian and Marilyn Monroe.

An issue with this approach is that individuals differ in where they store fat. Some people are more likely to store fat around their thighs or stomach, while others may be predisposed to carrying more weight around their hips. Trying to achieve a certain body type can lead to problems with body image, as well as forcing your body to be less healthy.

If you are already a healthy weight for your height and you are still trying to get a smaller waist, you might need to get help from someone else. We want you to be as healthy as possible, and often that cannot be seen just from looking at someone.

If you’re concerned about your waist size because you think you might be carrying excess fat, that’s a valid reason to try and lose weight. The NHS recommends that women with waist sizes of 80cm (31.5 inches) try to reduce their waist size. If your waist is 88cm (34.5 inches) or more, you should speak to a GP.

The First Step To A Smaller Waist Is Healthy Nutrition

Too much of any kind of fat is bad for us, but visceral fat in the belly can be especially dangerous. This type of fat lies beneath the abdominal muscles and can cause health problems, including heart disease, high blood pressure, and breathing problems.

You cannot target one area to lose fat, you must have an overall healthy diet and exercise plan to see results. We will go over some specific exercises you can do to help tone the area, but adding a walking routine will also help with weight loss and general wellness.

Associated Risks of Carrying Excess Fat

The best thing you can do for your health is always be aware. This is especially true if you’re concerned about carrying excess body fat around your waist. Although everyone is different, there are some important things to know.

Excess visceral fat around the abdomen has been linked with an increased risk of several serious health complaints, including heart disease, diabetes, strokes, and high blood pressure, according to Dr. Shirin Lakhani of Harley Street’s The Cranley Clinic. Some studies also suggest a link between excess fat around the middle and cancer.

Although it may be tempting to give up and ignore the problem, this is not the time to do so. We are here to provide you with practical advice on how to lose abdominal fat and achieve a healthy waist size.

Things You Need to Know

To get a smaller waist, experts say you should avoid any ‘quick fix’ methods and instead focus on developing healthy habits.

  1. Trying to get a smaller waist fast might not be in your best interest

When you’re looking for ways to lose weight quickly, it’s important to remember that safe weight loss is more important than fast weight loss. Crash diets and excessive exercise can be harmful to your health, so it’s important to find a healthy and sustainable way to lose weight if you’re looking to improve your overall health.

Dropping pounds too quickly is one of the most effective ways to make sure you gain the weight back, plus some. Not what you wanted, huh?

It is better to slowly lose weight at a rate of 1 to 2 pounds per week so that you can keep the healthy habits that you have established. Losing weight too quickly can lead to unhealthy habits.

Think about your goal as a whole, but also break it down into smaller goals. For example, instead of thinking “I need to lose ‘x’ pounds/stone to reach a healthy weight for my height”, think “this week I will eat protein at every meal.” Having more tangible touch-points will help keep you in the right frame of mind for a longer period of time.

  1. Crash diets are not your friend

They are often claimed to be a quick fix for weight loss, but crash diets are not as effective as they claim to be.

Fatigue, dizziness, cold intolerance, and hair loss are key side effects of restrictive and very-low-calorie diets, according to a 2016 review by UK researchers. The review also found that restrictive and very-low-calorie diets pose an inflated risk of developing more serious issues such as gallstones.

An added bonus to crash diets is that they cause your metabolic rate to decrease, meaning your body will burn fewer calories as time goes on. However, restrictive diets also lead to a function called ‘adaptive thermogenesis’, which makes crash diets counterproductive in the long run. This is according to registered dietician Laura Tilt.

  1. Take stock of your diet and make healthy tweaks

It is very important to have a good diet if you want to lose weight around your stomach. Sarah Campus, a personal trainer and nutrition coach, says that 80% of weight loss comes from diet and only 20% from exercise. Here are her four tips for success:

  1. Sack off ab-exercises

We’ve all been misled by the idea that we need to do 100 crunches before bed in order to see results. It’s logical to think that exercising the part of your body you’re trying to change will be most effective. However, our bodies don’t work like that.

While it would be nice if there were a way to Exercise our way to a smaller waist, sadly abdominal exercises alone won’t do the trick, says PT Campus. The best way to achieve this goal is a combination of nutrition, metabolic conditioning, and whole-body exercises. Exercising regularly with a balance of strength, cardio, resistance, and stretch exercises will help to speed up your metabolism and burn more calories and fat.

The following text is suggesting some exercises that will give you a full-body workout. These exercises are: squats, burpees, deadlifts planks, and press-ups.

  1. Double down on resistance training

We are now going to stop doing purely abdominal exercises and start doing something else.

The type of training we do determines where weight is lost from, explains Servante. If we want to lose fat without also losing muscle, we should always prioritize Resistance training over cardio. This is because resistance signals the body to retain lean body mass, while cardio simply increases the number of calories we burn.

Resistance training refers to any type of workout that improves your muscular strength and endurance. This can include bodyweight strength training, circuit training, weightlifting, or low-impact resistance training like Barre and Pilates. Strengthening your muscles is always a good idea.

Targeted Exercises

Since both the size and shape of the bustline and derriere can have such an impact on the look of the waist, you must target all three of these key areas in your workouts, including the chest, glutes, and core. It is especially important to focus on the glutes, as increasing the size of the muscles in this area, as well as lifting the area, will create a greater contrast between the glutes, hips, and waistline. This will in turn make the waist look smaller!

Abdominal And Core Exercises For A Smaller Waist

The muscles commonly associated with the core are not limited to the abdominal muscles visible on the surface. These also include the deeper muscles of the abdomen and back that are attached to the spine or pelvis. Some of the most common core muscles include the abs and obliques, which people often focus on when they want to tighten and reduce the appearance of their waistline.

Having strong abs and obliques is important for being able to bend and twist, but what’s even more important for having a solid center is a group of thick muscles that wrap around your torso. These muscles act like a girdle, holding your core in place and keeping it aligned. Training your abdominal and core muscles has a lot of benefits, including making you look better, improving your strength and stability, and giving you better movement. Here are three good exercises to work your abdominal and core muscles and tighten your waist.

High Plank

The plank is a great exercise for strengthening your entire body, as well as your core muscles. It’s easy to do, can be done anywhere, and can be easily incorporated into your daily routine. Additionally, the plank position is a great way to train your waist and core while also being able to move into several other exercises.

How to Do a Plank

  1. Start on all fours with hands stacked directly under shoulders and knees bent and stacked directly under hips.
  2. Step one leg back at a time to come into a high plank position on palms, actively squeezing heels and glutes together and drawing the navel to the spine.
  3. Hold for 15 to 30 seconds.
  4. Repeat.

Plank Shoulder Taps

The next step in your routine to reduce your waist size is to add shoulder taps while you are in the high plank position. This will help strengthen your core and glutes, making your waist smaller. Additionally, this exercise will also help improve posture and reduce lower back pain.

How to Do a Plank With Shoulder Taps

  1. Start on all fours with hands stacked directly under shoulders and knees bent and stacked directly under hips.
  2. Step one leg back at a time to come into a high plank position on palms, actively squeezing heels and glutes together and drawing the navel to the spine.
  3. Lift one arm off the ground, tap the opposite shoulder, and return that hand to its original position on the palms.
  4. Repeat on the other side.
  5. Continue alternating between sides for 20 to 30 repetitions.

Vacuum Twists

The “vacuum twist” is said to be the number one exercise for abs and core muscles, as well as improving your posture.

The vacuum twist is a great ab exercise to help you achieve a smaller waist. Try incorporating this into your morning routine as part of getting ready for the day or while you’re standing in the kitchen waiting on a timer.

How to Do Vacuum Twists

  1. Stand up, have good posture, and inhale.
  2. Exhale all the air out, and at the bottom of the exhale, draw in. This is NOT sucking in your “stomach.” Draw in from the bottom up. Use those lower muscles.
  3. Put your arms up with your hands somewhat behind your head while holding the squeezing position.
  4. Twist from side to side.
  5. Then exhale.

Fire Hydrants

  1. Start on your hands and knees, your knees should be touching, and your hands should be shoulder-width apart and directly below the shoulders.
  2. Keep your back straight and look directly towards the floor at all times.
  3. Lift one leg up and away from your body at a 45-degree angle, keep your knee positioned at 90 degrees, and try to lift it until aligned with your hips.
  4. Slowly lower it back to the starting position and repeat on the other side.

Squats

  1. Stand with feet between hip and shoulder-width distance apart, and your toes turned slightly out.
  2. Your spine should be neutral.
  3. Shoulders back and chest open.
  4. Make sure you keep heals down and keep them planted throughout the movie.
  5. Initiate the movement by sending the hips back as if you’re sitting back into an invisible chair.
  6. Bend knees to lower down as far as possible with chest lifted in a controlled movement.
  7. Keep lower back neutral.
  8. Press through heels to stand back up to starting position.
  9. Repeat.

 

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About Rhoda ...

Rhoda is an award-winning dietitian, mature age model, and CEO of Sayvana Women.  

She is the creator of the Elegant Eating Solution, an affordable program that helps women avoid weight regain and feel great about themselves, without restrictive eating.

Elegant Eating is based on the science of protein leverage and follows the unique R.E.M.A.P approach to successful aging.

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