15 Waist-Slimming Exercises To Take Inches Off Your Core

A slimmer waist is a goal I hear from many clients — especially this time of year. While strengthening and toning the midsection is beneficial for many reasons, I always like to remind people that it's not possible to spot reduce fat in one area of the body. Losing inches from your waist isn't just about doing endless core exercises, it also requires reducing your overall body fat. That's why diet and a well-rounded fitness routine are just as important in achieving your goal. I know, it's not the quick solution you may have hoped for. But by making healthy diet choices and doing consistent cardio workouts, as well as reducing stress and getting good quality sleep, you can lose weight, which in turn, will reduce fat around the midsection. For core workouts and fitness challenges — plus healthy recipes, inspiration and walking podcasts — download the Start TODAY app! How to slim your waist and lose belly fat Cardiovascular workouts are a must for losing body fat. For beginners and advanced fitness levels alike, I always suggest getting more walking into your daily routine. It is a low-impact way to increase your daily caloric expenditure and speed up your metabolism, which helps with overall fat loss. If you are currently sedentary, start with just 5 minutes and work your way up from there! You'll be surprised how quickly you will rack up a daily step total by adding small walk breaks throughout the day. In addition to a consistent cardio routine, incorporating full-body strength exercises that get your heart rate up and build muscle, plus targeted core exercises is key. Here are 15 exercises to add to your workout routine that will do just that: Waist-slimming exercises Reverse lunge with knee drive Reverse lunge with knee drive The reverse lunge with knee drive engages the core and lower-body muscles while increasing blood flow in the body. The intensity of the exercise results in a more significant caloric expenditure than reverse lunges alone. Start in a standing position and extend one leg back into a complete reverse lunge. Engage your core and maintain balance by driving your front foot down to the floor. Then, as you return to the starting position, drive your back knee up in front of you to waist height. Repeat for five repetitions on each leg. Alternating toe reaches Alternating toe reaches The alternating toe touch hits every core muscle. Begin by lying down flat on your back. Keeping your legs straight, raise them to about a 45-degree angle from the floor. Let both arms fall flat in a T-position on the floor. Then, tightening your core, raise your left leg lifting your torso off the floor as you reach your right hand to touch your toe. Return to the starting position. Then, repeat on the other side. Repeat for 10 repetitions on each side. bent over row upper body exercise Tyler Essary / TODAY Neutral grip dumbbell bent over rows Bent over rows are a great back exercise that can help build that hourglass shape to mirror a slimmer waist. Begin with feet shoulder-width apart. Add a slight bend to your knees, pushing your hips back, hinge forward with a straight back to a 45-degree angle. With arms hanging by your sides, hold the dumbbells so that your palms face one another in a neutral grip. Drive your elbows back to your hips like you’re pulling a mower string with both hands. Remember, the goal is to drive the elbows back to the hips. Slowly return to the starting position. Repeat for 10 repetitions. butt kickers lower body exercise Tyler Essary / TODAY Butt kickers Working your hamstrings, quads and glutes in this exercise increases blood flow and, if done with intensity, can encourage a big calorie burn! Stand with your feet shoulder-width apart. Place your arms at your sides, adding a bend at the elbow. Next, bend your left knee as if you are going to start jogging but aim to touch your butt with the heel of your foot. Repeat the movement on the other leg. This exercise is meant to be done quickly, so I encourage you to pick up the pace while performing butt kicks. Repeat for 60 seconds. forearm plank core exercise Tyler Essary / TODAY Plank A plank can be efficient at engaging muscles all over the body. It’s important to make sure that you're engaging your core muscles during this exercise so as not to place stress on the back. Start on your hands and knees and lower down onto your forearms. Rest the forearms on the ground underneath your shoulders. Pull your abs in and step the feet back. Tuck the toes under as you lift up onto your toes to bring your torso off of the ground. Engage your core, maintaining a straight back. Hold the position for 30 seconds. Rest, then repeat one more time. Tyler Essary / TODAY V-sit Start in a seated position. Engage your core muscles and gently lean back a couple of inches. Lift your legs up in the air so that are in a table top position. Reach your arms straight out in front of you so that they are parallel with the ground. Keeping your core engaged, extend the legs straight up to a 45-degree angle into a “V” position. If this is too challenging, lightly hold onto the backs of the legs for support. Hold the “V” position with the inner thighs squeezing together for 10 seconds. Make sure to keep the shoulders relaxed and abs pulled in. You can reach the arms up overhead for a more advanced version of this exercise. Mountain Climbers. Tyler Essary / TODAY Mountain climbers Mountain climbers are a great exercise to work your core muscles while also getting your heart rate up! Start in a full plank position on your hands. Ensure that your hands are directly beneath your shoulders. Next, engage your core, rounding your back as you drive your knee to your chest. Return to plank position. Then, repeat with the other knee. Repeat for 10 repetitions with each leg. Knee to elbow Knee to elbow Place your hands behind your head and stand with your feet as wide as your hips. Crunch the left elbow down while you bring the left knee up to reach the knee toward the elbow. Repeat this 10 times and then switch to the other side. Bear crawls Bear crawls are a full-body burner that work your entire core. Start on your hands and knees and tuck the toes under to lift the knees up. Ensure your hands are directly underneath your shoulders. At the same time, move the right hand and left foot forward a few inches. Your knees should never touch the ground, but should remain bent. Next, repeat the motion with the other side, moving your left hand forward with your right foot. Repeat for 10 repetitions on each side or for 60 seconds. (Depending on your space, you can either do this in place by moving back and forth one step, or cover more ground by moving forward for a few steps and then backward.) jumping jacks cardio exercise Tyler Essary / TODAY Jumping jacks Jumping jacks are a great form of in-place cardio you can do at home. Start in a standing position with feet hip-distance apart. Jump both feet out to the side, aiming to land wider than shoulder-width with hands touching overhead. Return to the starting position. Repeat for 10 repetitions or 60 seconds. jump squats cardio exercise Tyler Essary / TODAY Jump squats Another effective addition to a HIIT workout or as a finisher to a weight-training session, jump squats engage the core and lower body while torching calories. Start standing with feet shoulder-width apart. Drop down into a squat, press your feet into the floor and explosively jump up toward the sky. Land immediately into a squat to decrease the impact on the knees and hips. Repeat for 10 repetitions. bird dog Bird dog Bird dogs are an excellent exercise to work on core stabilization. This exercise is also a great way to increase awareness of the core muscles and help us engage them during other exercises and daily tasks. Begin in a tabletop position with hands and knees on the floor. Engage your core and minimize excess movement side to side as you extend your opposite arm and opposite leg out straight. Pause for a few seconds, maintaining your balance. Return to the starting position. Repeat for 10 repetitions on each side. plank jacks cardio exercise Tyler Essary / TODAY Plank jacks Plank jacks not only work your core muscles, but performing this exercise also increases blood flow and gets your heart rate up. Start in a full plank position. Engage your abs to protect your low back. Next, jump both feet out, like a jumping jack, remaining in a plank position. Then, jump the feet back in. Increase speed as you repeat the motion. Repeat for 10-20 repetitions. Standing bicycle crunches Standing bicycle crunches With your feet shoulder-width apart, bend your elbows and place your hands behind your head. Bend your right knee and twist at the waist, bringing your left elbow across the body to meet it. Then bend the left knee, crunching the right elbow across the body to meet it. Continue to alternate sides, squeezing your abdominals throughout. Repeat 10 times on each side. Standing side reaches Standing side reaches Standing side reaches work the lower ab muscles and obliques. Stand straight with your feet together and your arms at your sides. Lift your right arm and place the right hand behind your head like you would for a crunch. Let you left arm reach down the left side of the body crunching the left obliques and feeling the stretch in your right waist. Engage the right obliques to pull tour body back up to center. Repeat 10 times before switching sides.

How Much Smaller Can the Waist Get With Tummy Tuck Surgery?

Stubborn belly fat and loose skin can be cosmetic nuisances — and sometimes sources of physical discomfort — that keep men and women from looking, feeling, and functioning their best. Even with a dedicated fitness regimen and healthy diet, it can be almost impossible to overcome these challenges, which leads many people to consider their options for professional body contouring. While there are a number of nonsurgical body contouring treatments available today that can certainly help to improve loose skin and stubborn fat pockets, there’s no question that cosmetic surgery offers one of the most compelling opportunities to achieve a more complete and lasting transformation. For patients looking to slim down their waistline, board-certified Dallas, TX plastic surgeon Dr. Phillip Dauwe of Phillip Dauwe, M.D. Plastic Surgery offers a range of body contouring procedures, including the tummy tuck — specifically designed to reduce waist size and smooth abdominal contours for a more natural, youthful, and desirable figure overall. Here, you’ll find answers to common tummy tuck FAQs, including how much smaller your waist may be after surgery. Will my clothing size drop with tummy tuck surgery? Generally speaking, tummy tuck surgery is primarily used to address loose, excess skin and resistant fat deposits, which can develop as a result of one or more of the following: Age Genetics Pregnancy Hormone changes, including menopause Weight fluctuation or extreme weight loss During tummy tuck surgery, extra skin is trimmed away, weakened ab muscles are tightened and reinforced, and stubborn fat cells are removed to smooth and slim the midsection. This often results in the loss of several pounds and/or inches, with many people dropping one or more clothing sizes after tummy tuck surgery. How many pounds of fat can be removed with a tummy tuck? Patients considering tummy tuck surgery should keep in mind that the procedure is primarily designed to remove and tighten loose, hanging skin. When appropriate, liposuction is used in conjunction with tummy tuck surgery to address stubborn fat, with an average of about 8 – 10 pounds able to be removed safely and appropriately with liposuction. More compelling, however, is the opportunity to lose inches and slim the waistline, which can help clothing to fit better and more comfortably. How small can my waist get with a tummy tuck? The results of tummy tuck surgery will vary based on individual patient factors, including how much excess skin and/or fat is present, the patient’s overall body type, which type of tummy tuck is performed (mini, full, or extended tummy tuck) and others. In some cases, a combination of body contouring procedures — like a tummy tuck, liposuction, and fat transfer to the buttocks — or Brazilian butt lift (BBL) — can help to create the most dramatic transformation and accentuate the slimmest waistline possible. During your initial consultation for tummy tuck surgery, Dr. Dauwe will discuss in greater detail what level of waistline reduction may be possible for you. Get the snatched waist you’ve been dreaming of with tummy tuck surgery in Dallas, TX Even more than shedding stubborn pounds, losing pesky inches can feel like an impossible task — but with tummy tuck surgery, you can. Start your journey toward the slimmed, snatched waist you want by calling Phillip Dauwe, M.D. Plastic Surgery to schedule your private consultation for a Dallas, TX tummy tuck with esteemed board-certified plastic surgeon Dr. Phillip Dauwe today.

How to Get a Smaller Waist

Many individuals find that despite following a healthy diet and consistent exercise regimen, the waistline remains an area of persistent concern. For both women and men, excess fat, skin redundancy, and underlying muscle laxity can all contribute to a broader abdominal appearance that is not responsive to non-surgical interventions. If you’re exploring how to get a smaller waist and want to understand the options available, Dr. Guy Watts, Specialist Plastic & Reconstructive Surgeon based in Perth, Western Australia, provides clear, evidence-based guidance. This article outlines the surgical pathways available to help address waist contour, including who may benefit, how the procedures work, and what realistic outcomes to expect. Take our quiz, and find out if you are ready for surgery Understanding Waist Proportions and Body Contour Achieving a smaller waist is not simply about reducing body weight. Several anatomic and lifestyle factors contribute to the shape and size of the waist: Fat Distribution Patterns: Fat tends to accumulate differently depending on genetic predisposition. Some people are prone to storing fat around the midsection – particularly in the flanks and lower abdomen – despite leading an active lifestyle. These fat deposits can be resistant to both diet and exercise, making surgical intervention the only viable option for targeted contouring. Skin Redundancy and Laxity: After pregnancy or major weight loss, the skin around the abdomen can lose its elasticity. Loose or stretched skin, especially if combined with subcutaneous fat, can create a wider waist appearance that won’t improve with non-surgical methods. This is particularly relevant for patients in their 30s to 60s who have undergone significant body changes. Muscle Tone and Separation: The rectus abdominis muscles may separate during pregnancy or due to prolonged abdominal distension. This condition – known as rectus diastasis – can lead to a bulging appearance and widened waistline, even in patients with low body fat. Surgical repair is the only definitive method of addressing this structural change. Age-Related Soft Tissue Changes: As individuals age, hormonal changes and natural tissue decline can result in increased abdominal fat and reduced collagen production in the skin. These age-related effects can make the waist appear less defined, even in people who maintain a healthy weight and fitness routine. Understanding these contributing factors helps guide the decision-making process when considering surgical options. A consultation with Dr. Guy Watts in Perth provides patients with a thorough anatomical assessment to determine the most appropriate treatment strategy. Surgical Procedures to Consider for Waist Reduction ✓ Abdominoplasty and Muscle Tightening Abdominoplasty is a procedure designed to address multiple concerns around the midsection. It can: Remove excess skin and subcutaneous fat: This is especially important after significant weight loss, where the skin may not retract naturally. By excising loose tissue, the waistline appears more defined and streamlined. Tighten abdominal muscles: In cases of rectus diastasis, the abdominal wall can be sutured to re-establish a firm central core. This step has both aesthetic and functional benefits, improving core strength and potentially reducing back strain caused by muscle imbalance. Reposition the navel: When significant skin is removed, the belly button may be repositioned to maintain anatomical balance. This is a standard part of full abdominoplasty procedures. Improve body proportions: By narrowing the waist from the inside (via muscle repair) and outside (via skin and fat removal), the procedure offers a three-dimensional improvement in body contour. This surgery is typically recommended for individuals who are no longer planning future pregnancies and have reached a stable body weight. Dr. Guy Watts performs abdominoplasty procedures in accredited Perth hospitals, using meticulous techniques to reduce scarring and support optimal healing. ✓ Liposuction for Targeted Fat Removal Liposuction is a contouring tool used to remove isolated fat deposits that are unresponsive to lifestyle changes. It can: Address difficult-to-shift fat in the flanks, hips, and lower back: These areas commonly contribute to a square or undefined waist appearance. By removing fat through small incisions, liposuction enhances the natural taper of the waistline. Improve symmetry and proportional balance: In some individuals, fat may accumulate unevenly. Liposuction allows Dr. Watts to create a more harmonious waist contour, working carefully to avoid irregularities. Support enhanced definition: When performed on patients with good skin tone and elasticity, liposuction can reveal underlying musculature and improve the silhouette without the need for more extensive skin excision. Be customised to male and female anatomies: Men and women store fat differently, and liposuction techniques are adapted accordingly. For example, males may benefit from flank and lower back fat removal, while females often require attention to the lower abdomen and waistline roll. It is important to note that liposuction is not suitable for patients seeking overall weight loss. It is a precision-based technique that works best for patients with stable body weight and realistic expectations about contouring outcomes. ✓ Combining Procedures for Enhanced Waist Definition In many patients, a single procedure may not provide optimal results. Dr. Guy Watts often recommends combination approaches for more effective waist refinement, such as: Liposuction with Abdominoplasty: When performed together, these procedures can reduce excess fat while also removing loose skin and repairing underlying muscles. This dual approach leads to a smoother contour and more consistent waist definition. 360-Degree Contouring: In some cases, liposuction may be extended around the lower back and hips, creating a circumferential improvement in the waist-to-hip ratio. This is particularly helpful for patients who want a balanced result when viewed from both the front and back. Patients considering this comprehensive approach can refer to our guide on Recovery After 360 Liposuction to understand what the healing process typically involves. Staged Procedures for Safety: For patients requiring extensive corrections, Dr. Watts may recommend staging procedures to minimise surgical risk and enhance outcomes. Each step is planned strategically to support recovery and maintain results over time. The planning of combination procedures is highly individualised. At his Perth clinic, Dr. Watts uses detailed imaging and patient-specific analysis to create surgical plans that are both safe and tailored to the patient’s unique body shape and goals.

10 Best Hourglass Body Exercises for A Small Waist

How To Get A Smaller Waist: Top 10 Exercises 1. Planks Plank-Core-Training-Ab-Workout-Hourglass-Body One of the most crucial core training exercises, the plank works your upper abs, all the way down to your lower ab area. This exercise tightens your waist, and strengthens your shoulders, back, and legs. Muscles Worked: Core, back, shoulders, and glutes Sets: 3 Reps: Set a 30-second timer Rest: 30 seconds Step-By-Step Method: Lie down on the mat, face first. With your elbows, forearms, and toes, lift your body up into the classic ‘plank’ position. Brace your core to activate it, keeping your body in a straight line from head to toe. Without letting your hips drop or scrunch up high, keep your body neutral. Want to perfect your form? Try this 10-minute plank workout to improve your form and set your core on fire! 2. Bicycle Crunches Bicycle-Crunches-Core-Training-Ab-Workout-Hourglass-Body Excellent for giving you a burn in your obliques, the bicycle crunches help you get that smaller waist by pulling your sides inwards and toning your core. Muscles worked: Core, specifically the obliques Sets: 3 Reps: 15 for each side Rest: 30 seconds Step-By-Step Method: Lie down flat on your back and place your hands under your head. Keep legs raised to form a 90° angle. Pull one leg i.e. your right leg into your chest, while lifting yourself off with your upper body. During this motion, bring your left arm and elbow towards your right knee, diagonally. Extend your other leg out fully. Repeat on the other side, moving your torso fully. Add this exercise to your complete lower ab workout routine to build a solid pack! 3. Lat Pull-Downs Lat-Pulldowns-Back-Training-Ab-Workout-Hourglass-Body One of the best ways to strengthen your upper back and shoulders is with lat pull-downs. This exercise not only improves your posture, it also gives you a wider back to make your waist look snatched. Muscles worked: Upper back, shoulders, and biceps Sets: 3 sets Reps: 12 reps each side Rest: 30 seconds Step-By-Step Method: Sit at the lat pull down machine, placing a straight wide-grip bar. Hold the bar from the far end to take a wide grip. Pull the bar down into your upper chest, squeezing your shoulder blades tightly together. As you pull the bar down, keep your elbows tucked into your sides. Controlling your eccentrics, let the bar go until your arms extend outwards fully. Build a wider back to create a smaller waist illusion with these 4 lat workouts! 4. Shoulder Press Shoulder-Press-Delts-Training-Ab-Workout-Hourglass-Body Another spot-on upper body exercise, shoulder press helps you gain some muscle in your delt area, enhancing your width and giving you a broader appearance to make your waist look smaller in proportion. Muscles worked: Shoulders, triceps, and upper back Sets: 3 Reps: 10 reps on each side Rest: 30 seconds Step-By-Step Method: With a dumbbell in each hand or a barbell, take your position on the bench to sit or keep standing. Bring the dumbbells onto your shoulder height. Press the dumbbells above and over your head, building a mind-muscle connection with your anterior delts. Lower them back to shoulder height. Incorporate this move into your complete shoulder workout! 5. Seated Rows Seated-Rows-Back-Training-Ab-Workout-Hourglass-Body From hitting your lats to creating depth within your back muscles, seated rows are a lot like T-bar rows that help you earn an overall definition and width in your back, which is crucial for a snatched waist. Muscles worked: Back, shoulders, and biceps Sets: 3 sets Reps: 12 reps each Rest: 30 seconds Step-By-Step Method: Take your place on the rowing machine, keeping your feet on the resting area with a slight bend in your knees. Place the v-shaped attachment on the hook, holding it with both hands. Make sure to keep your back neutral, pulling the attachment into your torso or belly button, giving your shoulder blades a squeeze at the contraction. Extend your arms slowly, controlling your movement. If you're working out at home, try these 5 back workouts with dumbbells instead! 6. Squats Quad-Focused-Squats A powerhouse move, squats work from your head to your toe, engaging primarily your legs and glutes along with your core. Muscles worked: Glutes, quads, hamstrings, and core Sets: 3 sets Reps: 15 reps each Rest: 30 seconds Step-By-Step Method: With your toes pointing outward, stand with your feet shoulder-width apart. Keep a slight bend in your knees, lowering your hips as if you’re taking a seat in a chair. Make sure your chest is puffed up and hips hinged. As you lower yourself, make sure your knees remain behind your toes. Push from your heels to stand back up. Can’t lift weights? Consider these 5 effective resistance band leg exercises! 7. Deadlifts How to do Dumbbell Deadlift Correctly? Holding the greatest of importance when it comes to not only building strength but also toning your waist is the deadlift. This exercise works your back, hamstrings, glutes, and core, giving you that slim waist. Muscles worked: Glutes, lower back, hamstrings, and core Sets: 3 sets Reps: 10 reps each side Rest: 45 seconds Step-By-Step Method: With a barbell or dumbbells in front of your shins, stand with your feet shoulder-width apart. Keep a slight bend at the hips and knees, making sure they’re soft. Grab the bar with both your hands, making sure they are shoulder-width apart. If you’re working out with dumbbells, bring them to your sides. Pull the weight up as you straighten your hips and knees, keeping the weight close to your body. Lower the weight to the ground, bending your hips and keeping your negatives steady. Want to grow your lower body? Check out this powerful leg workout! 8. Leg Raises Leg-Raises-Core-Training-Hourglass-Body-Workout Similar to flutter kicks, this exercise is perfect for working your lower ab muscles, giving you that smaller, defined and snatched waist. Muscles worked: Lower abdominals and hip flexors Sets: 3 Reps: 15 reps each Rest: 30 seconds Step-By-Step Method: Lie down on a yoga mat with your back neutral and your legs fully extended outwards. Place your hands under your hips for support. Gradually elevate your legs to a 90° angle with your legs together and fully extended. Lower them back down, keeping them slightly afloat in the air so they don’t touch the floor. 9. Russian Twists Russian-Twist-Abs-Core-Training-Hourglass-Body-Workout In order to build that hourglass body shape, you need to incorporate Russian twists into your routine to sculpt a snatched waist. Muscles worked: Core, especially the obliques Sets: 3 sets Reps: 20 twists (10 per side) Rest: 20 seconds Step-By-Step Method: Sit on the floor, keeping your knees slightly bent and your feet flat on the ground. Lean backwards a little bit, lifting your feet up from the ground. Holding a weight (kettlebell or dumbbell) with both your hands right on your chest, start twisting from one side to another. Brace your core to fully engage it throughout the movement. Get a chiseled core and torso with these 10 killer obliques exercises! 10. Hip Thrusts Hip-Thrusts-Glutes-Workout-Hourglass-Body-Workout-Small-Waist

Get a slim waist in 30 days – a training plan and exercises that will give you that hourglass figure

Getting a small waist in 30 days sounds like mission impossible for many but believe me, it can be done. All you need is calorie deficit and the right exercises that will help you tone your body around the waist. 08 September 2022 Milena Wysocka The beauty standards have changed over the years; however, regardless of body proportions and weight, most women want to have a small waist, or an hourglass figure. It is a goal that any woman can achieve; however, some will need 2 weeks to achieve it and others will need 30 days. Don’t give up if you don’t see instant results. Sometimes all it takes is to change one habit, for example exercise in the morning rather than in the evening to achieve your goal of a small waist. How often do I need to exercise? You don’t have to do targeted waist exercises every day. All you need to enjoy a slimmer waist is 3 workouts a week combined with other cardio activity. The plan is to strengthen the obliques and abdominal rectus, which have major impact on the appearance of our body, in this case on the small waist. The main rule when you waist train Did you know that heavy weights make the muscles more prominent? The heavier the weight, the more visible the muscle. There is only one main rule that you need to follow. So, if you want a smaller waist, choose light weights for your training so that you do not increase the obliques. Somatotypes Do you know what they are? Every human has a different body type. There are three body types to choose from: ectomorphs, endomorphs and mesomorphs. We are not going to delve into anthropometry today but I will try to explain somatotypes and make it as simple as possible. Ectomorphs are usually lean; they tend to have nicely toned muscles and little fatty tissue – think gymnasts or swimmers, although swimmers frequently have broad shoulders. Endomorphs are more oval; they need to put in much more effort into their workouts to get the same results as people with the other body types. Those people are good in the shot put, rugby or heavy athletics, such as weight lifting. Mesomorphs have strong bones and well-developed muscles. They are excellent body builders or sprint runners. Each of us is a combination of the three body types with one being the prevailing one. There are few people who combine all the three body types and it is equally hard to find a person who is only one somatotype. So, if your friends reach a certain milestone faster, it means that they are more pre-programmed to do it. No need to worry though – you can reach it too, only at a different pace. You may actually reach your goals faster during another physical activity. Back to the small waist that you can get in just 30 days. All you need is a good training plan and the right diet. The plan has been designed to ensure you train three times a week, every other day. Day 1 Plank hip dips – start in a standard plank position. Once your body is stable, add hip rotation to the floor. Repeat 100 times. Your hip does not need to touch the floor; it’s enough if you lower it as low as possible. While doing the plank, please make sure you keep your head, your hips and your back in a straight line. If you are unable to keep such a position, it is better if your hips hike up towards the ceiling than droop toward the floor. Side plank – get down on your hands and toes. Lift one arm and one foot (on the same side) off the ground so that your body side is in a straight line above the floor. Hold for two seconds and change sides. Repeat 30 times on each side. If you want to make it more difficult, start from the traditional plank. This exercise engages your obliques. Russian twist – this is a very well-known and effective exercise. Sit down on the floor. Elongate and strengthen your spine. Bend your knees and lift them off the ground. You can do this exercise with or without a weight (just make sure the weight is light). Twist your torso from side to side so that you can nearly tap the floor beside you. Keep your elbows wide. Make 30 twists on each side. This exercise also engages your obliques, among others. Standing weighted twists – the same rule: the dumbbell should be light. Stand with your feet hip-distance apart. Hold your dumbbell at your belly level, keep your elbows wide apart. Twist from side to side. Keep your hips stable in one position. Do not take your heels off the ground. Do 30 repetitions on each side. Day 2 Get down on your fours – cross over to touch your ankle with your opposite hand. In this exercise, you draw your knee towards your chest. Knees to the side – start in an all-fours position. Draw your knee to your ribs on the outer side of your body. Twisted crunches on your back – lie down on your back, your hands on your neck, your elbows wide apart. Lift your shoulders and your legs off the floor. Curl up towards your legs so that your elbow touches the opposite knee. Repeat for one minute. Lie on your back – open your arms to the side, do not bend your knees, keep your legs wider than your hips. Lift your body off the floor and bend so that one hand touches the opposite ankle. Do not lift the other hand and the other leg off the ground. Make sure you do not rest on your elbow while doing this exercise. Day 3 Twists on your back – lie on your back, bend your legs. Lift your shoulders and cross over to touch your ankle – from side to side. Repeat 30 times per side. Raising legs from side to side while lying on the back – lie on your back, bend your hips and your knees so that you get a 90-degree angle. Extend your arms out to the sides, lie flat on the floor, raise your legs from side to side. If you want to make that exercise more difficult, keep your legs straight. Do not hurry. Repeat 20 times on each side. Side plank – do the plank by supporting your body on one elbow and one foot. Extend your body. Raise your arm towards the ceiling. Twist the torso when lifting the arm above your body (you can touch your ribs or your back) and going back to the starting position. Do 30 repetitions on each side. Scissors kick with a twist – lie down on your back with your legs extended in front of you. Lift your shoulders, twist side to side and draw one straight knee to the hand. Do not put your legs back on the floor. Repeat 30 times on each side. Make sure you get other types of physical activity on other days so that you get the best results and enjoy your slim waist in just 30 days. The additional benefit of those exercises is that all of them will not only cinch your waist but they will also tone and sculpt your entire body because you cannot only work on your obliques.

How I Got My Waist Smaller (people think I had a tummy tuck!)

As a mom of four, I've gone through feeling completely large with no waist, to trying to get my tummy and my waist-line back again. Having a small waist size does depend partly on your genetics and body type, but there are also things you can do to help your waist stay small, and get a slender waist. I am going to go over everything that worked for me to get my waist back, and a lot of it involved eating the right foods, taking the right supplements, and eating in a way that helped my stomach stay small. I focused on my nutrition and workout plan with the right exercises, where I didn't do any workouts that would make my waist wider. I stayed away from a lot of obliques, and focused on deep core muscles that pulled my stomach in, while also making sure my nutrition and supplements kept my gut healthy. Bloating is the worst when trying to get a smaller waist, so I found some great supplements and a diet plan to help me keep my stomach from getting bloated by the end of the day. You can also get a slimmer waistline while breastfeeding, and I was able to get my waist back by doing postpartum pilates, eating lower carb and higher protein, as well as ensuring my gut microbiome was back on track with a good de-bloating probiotic. I found that probiotics were a game changer when it came to helping me stay away from gas and bloating later in the day, which was part of the reason I thought my waist and tummy pooch were still there, when in actuality it was just bloating and gut issues. I also did some waist training, but it wasn't really to push my stomach back in, but rather fix my posture. A lot of pooch and belly issues are a result of bad posture, and I found that a waist trainer reminded me to stand up straight and pull my abdominals in while walking around, standing and even sitting. A waist trainer may temporarily pull your waist in, which I will go over more. The best way to get a smaller waist you need to have an exercise program with core exercises, nutrition program and supplement plan. I didn't really notice any changes until I combined all three of these things together, and I stuck with it for a couple months before I really noticed a change. Good news is I am breaking it all down for you from my exercise plan, nutrition plan and supplement plan. Combining all three of these will get you the best results and a slim waist. ​First, I Fixed My Gut and Bloating: I can't tell you how important it is to make sure you have your gut microbiome on track to fix any bloating issues that can really affect your waistline. I didn't realize how much bloating I had until it was gone. Pregnancy and postpartum especially can cause a lot of issues with gas and bloating because hormones really affect your digestive system and gut flora. I wasn't happy with a lot of priobiotics out there because I wanted one that specifically targeted hormone balance as well. That's where I created a special blend of strains and ingredients that actually focus on reducing gas and bloating, while also helping your body move food through faster. Keeping your digestive system moving is really important to reducing gas and bloating, and if you pair this with my CLEANTOX, a simple detox drink and program you can take, you will literally watch your stomach get flatter and flatter. You will know if you are having issues with your gut if you have a pooch on your lower stomach, that is hard. If you have extra skin/fat, then it will be soft and feel more like an extra layer. Beneath your skin, if you feel like your lower stomach is swollen a little, it means you have room to help your body remove waist, bloating and make improvements. I created the Waist Trainer, a specific probiotic formula that is designed to help you get your waist back and your stomach flat again. Jump on the waitlist, it is coming out January 2025 along with CLEANTOX, which is your product to safely detox, slim down and get back in shape after the holidays! My Exercise Plan for a Smaller Waist: Achieving a smaller waist involves a combination of targeted exercises to the abdominal muscles, overall losing belly fat through cardio and strength training, and maintaining a healthy diet. While you cannot spot-reduce fat in specific areas, you can strengthen and tone your core muscles to create the appearance of a slimmer waist. Here are the best exercises that worked for me to get my waist circumference down, while also healing my core after babies. I started with a daily routine of Pilates workouts to help me build core strength. The stronger my core, the better my posture became overall. This helped me not need any waist trainers, though they can help temporarily pull your waist and belly in. But, you need to have the strength from the inner core muscles pulling your waist in, rather than something pushing your stomach in from the outside. 1. Abdominal Exercises These exercises target the muscles around your waist, including the obliques, transverse abdominis, and rectus abdominis. Plank Variations Basic Plank: Hold a plank position, keeping your body in a straight line. Plank with Hip Dips: Rotate your hips side-to-side while in a plank. Hip Bridges: Lie on your back with your knees bent and arms straight at your sides. Take a deep breath in, and as you exhale roll your hips up into a bridge position. Hold at the top, take a breath in, then as you exhale roll your hips back down one vertabrae at a time. Pelvic Tilts: Lay on your back with your knees bent. Take a deep breat in, then as you exhale use your lower abs to pull your pelvis towards you. As you inhale, allow your pelvis to rock back to neutral position. Vacuum Exercise Exhale completely, then pull your belly button toward your spine and hold for 20-30 seconds. 2. Compound Exercises and Strength Training Building muscle boosts your metabolism, which can help you reduce excess fat around your tummy. Resistance training in combination with cardio is a great way to get yourself to a healthy weight, and increase lean body mass. Deadlifts: Strengthen your back and core. Squats: Engage your entire core and lower body. Overhead Press: Requires core stability to maintain balance. 3. Cardio for Fat Loss Incorporating regular cardio can help reduce overall body fat. Increasing your heart rate is really important to burning calories overall, and the more calories you can burn during exercise, the less you will have to reduce your calorie intake with your diet. I have my nutrition plan outlined below, but your cardio is really important to losing weight and burning calories to help you get in a calorie deficit in general. I am a fan of running, and I like a minimum of 3-4 miles 5 days a week when I am trying to lose weight. High-Intensity Interval Training (HIIT workouts): Alternates between short bursts of intense exercise and rest. HIIT workouts are an intense form of aerobic exercise, and increase metabolic rate post exercise. The hard part is that they are really hard. You have to push yourself to the extreme during the HIIT portion, which a lot of people don't push themselves to the limit to really get the results. Steady-State Cardio: Jogging, cycling, or swimming at a consistent pace. Walking is not great for burning calories, but it does count as movement. If you can walk and get your heart rate up, then you can walk, but most people need to at least jog to start breathing hard and get their heart beating faster. Cardiovascular exercises are really helpful for burning abdominal fat, so I highly recommend doing as much cardio as possible when working on getting that waist smaller. 4. Pilates and Yoga These practices focus on core engagement and flexibility. I do Pilates particularly to pull my abs back in to get that hourglass figure. As a previous Pilates instructor, I learned how effective Pilates is for building your core strength back, pulling your lower abs in, helping you build your posture and lower back strength back. Pilates Roll-Up: Improves abdominal strength. Yoga Boat Pose: Tones the core while improving balance. Cat Cow Pose: I love this one to practice pulling your abs in against gravity 5. Avoid Overtraining Obliques Excessive weighted oblique exercises (e.g., side bends with heavy weights) can thicken the waistline, so focus on bodyweight exercises or light resistance. Side planks are okay for working the side of your abs, but you don't want to build muscle on the sides, otherwise you will lose the hourglass shape. My Nutrition Plan For a Smaller Waist: Eating the right diet is key to getting a smaller waist. If you don't eat clean, your stomach is going to be bloated, full and there will be extra weight that won't accentuate your waist. I basically just eliminate foods that will add to bloating and water retention, and eat as clean as a I can. This means focusing on lean proteins, vegetables, fruit and a tiny bit of complex carbs like sweet potatoes, quinoa and oatmeal. It is so basic, but it works so well. It is basically a detox, and I drink this detox shake to help keep my energy levels up, burn fat and keep my blood sugar balanced. I have a wonderful, free breastfeeding diet plan you can start with. It gives you an idea of what you might want in a diet plan, and can jump start you at no cost! It is a pdf that you get right away when you sign up, and hopefully it will help you get on your way to meal planning and losing weight without losing milk supply! This is a really great start whether you are breastfeeding or not, and exactly what I ate to get my waist smaller after pregnancy. Check out: 28-Day Breastfeeding Diet Plan for Weight Loss This is one of my meal plans to help mamas stick to a healthy breastfeeding diet. It isn't too restrictive in terms of what you are eating, but it does put a large emphasis on eating clean. You get more carbs in this plan, like brown rice and sweet potatoes, in addition to lean meats for essential protein. Overall, when eating a cleaner diet, there are more carbs for energy, with a smaller amount of essential fatty acids. If you like a lower carb option, you will love the crush hunger and cravings breastfeeding meal plan. That one focuses more on protein at each meal, rather than just eating clean. This one has a full week by week plan to follow with recipes that will help you stay on track for eating clean, but also staying nourished for milk supply. INCREASE FIBER AND PROTEIN TOGETHER: This is a great trick to help you get to your healthy weight, whithout feeling starving. Protein and fiber, combined together, can make you feel super full, but still keep your energy level up. For example, if you eat a huge pan of veggies and egg whites, you may feel super full on about 200 calories. Where as one small cheeseburger can be at least 400 calories and still leave you feeling like dessert. The trick is to make sure you have protein and fiber together at every snack and meal. I promise, this works really well. Try turkey and apple slices, hard-boiled eggs and peppers, cucumbers with hummus and tuna. Roasted veggies with rotisserie chicken or turkey burgers with tomatoes wrapped in lettuce all are examples of fiber and protein meals. My absolute favorite trick is a spinach or strawberry protein shake daily. I use Milk Dust protein, and I actually love it blended with spinach and ice. It makes a huge, creamy milk shake, but also leaves you feeling super full. This will also help with cravings, because you have less cravings when you feel full! Also read: 5 Reasons Thousands of Moms Are Loving Milk Dust! Meet GSLIM: Safe GLP-1 Daily for Breastfeeding Mamas GSLIM combines the power of all of these ingredients, plus a few other powerful nutrients to act as a natural GLP-1 medication. It is really exciting that breastfeeding mamas can experience the weight loss benefits of GLP-1 medications, without the major side effects. I am super GSLIM to come out because I know how difficult losing weight while breastfeeding is. Unfortunately, cravings and hunger can be extremely difficult to fight, and with the fluctuations of hormones your body often times just wants to hold on to fat gained during pregnancy. Supplements are an amazing option to help your body let go of fat. Why not help your metabolism speed up with Milk Dust Metabolism, while also cutting hunger and cravings with GSLIM. Combine these with our new, CLEANTOX or Milk Dust Lactation Powder, and you will supercharge your weight loss goals with the power of natural ingredients, nutrients and antioxidants. If you need a quick detox, that is safe while breastfeeding to help you lose the last few pounds, while also protecting your milk supply, grab the new CLEANTOX, a super greens, vanilla drink you can blend and drink up on the go. Detoxing postpartum is extremely helpful to getting yourself back on track, getting off sugar and balancing hormones.

Is a 70cm or 72cm Waistline Considered Big or Small?

Understanding the 70cm Waistline: Scientific and Aesthetic Perspectives In modern society, waist circumference is not just a number representing body size, but also an important factor in determining body aesthetics and overall health. For women in particular, a slim waist is often seen as a symbol of attractiveness and proportion. However, many people wonder: is a 70cm, 72cm, 75cm, or 80cm waistline considered big or small? To answer this, we need to examine the issue from different angles: scientific, aesthetic, and personal body proportions. death waist 70cm, latina, big or grapes Main Contents 1. Scientific & Health View of a 70cm Waistline 2. Comparing a 70cm Waist with National Averages 3. Aesthetic Perception: 70cm–80cm Waistlines 4. How to Maintain or Improve Your Waistline Conclusion 1. Scientific & Health View of a 70cm Waistline Waist-to-height ratio is an important indicator of whether your waistline is considered proportionate. Health experts recommend an ideal waistline should be around 40–45% of your height. Using this formula: A person who is 160cm tall would have an ideal waist circumference of 64–72cm. Therefore, for individuals taller than 160cm, a 70cm waist is not considered large. However, for those under 155cm, 70cm may be slightly above the ideal proportion. In addition, the waistline also reflects your health status, particularly the risk of obesity-related conditions such as cardiovascular disease and diabetes. From a health perspective, waist size also reflects the risk of obesity-related diseases like heart disease and diabetes. According to the World Health Organization (WHO): Thus, a 70cm waistline is still within the healthy range. xac dinh death waist according to my va khoa hoc However, what matters more is the amount of fat accumulated in the abdominal area. If it is mainly visceral fat (deeply stored inside), the risk of disease remains high even if the waistline is not particularly large. >>>Corner of advice: Many of you not knowshould smoking belly fat does not?and the benefit of this is what? 2. Comparing a 70cm Waist with National Averages In Vietnam, the average waistline for women ranges from 65–75cm, depending on age and body structure.For those with small bone structure, waistlines may be 58–62cm.Those with larger frames may find 70cm still proportionate. For men, 70cm is considered small, as their average waist ranges from 75–85cm. company le death waist tieu chuan People with waistlines under 70cm often have slender builds and engage in frequent exercise to maintain firm abdominal muscles. In addition, waist size is also influenced by factors such as genetics, diet, and physical activity habits. People with a naturally slim body type and little abdominal fat may maintain a small waist effortlessly, while those prone to fat accumulation need to follow a healthy diet and exercise routine to keep their waistline slim. Aesthetic Perspectives on Waist Measurements: 70cm, 72cm, 75cm, and 80cm 3. Aesthetic Perception: 70cm–80cm Waistlines Whether a 70cm waist looks “good” depends on your overall body shape.Hourglass figures (larger bust and hips, smaller waist) look especially attractive with a 70cm waist.Rectangle figures (less difference between bust, waist, and hips) may appear less curvy with the same waist size.In the fashion world, the ideal waist size is often said to be 60cm, typical of models and beauty icons. In the fashion industry, a waist measurement of 60cm is often regarded as the ideal for women — a standard frequently associated with models and beauty icons. death waist 70cm voi cac so do tieu chuan by chieu high However, in reality, not everyone can achieve this number while maintaining a healthy body. For individuals with an average height of 155–165cm, a waist measurement between 65–72cm is still considered attractive, provided it is well-proportioned with the bust and hips. In addition, the waist also affects the choice of clothes, people with a 70cm waist can confidently wear crop tops, tight dresses or high-waisted pants to accentuate their figure. If you want to create a slimmer waist effect, you can combine it with a small belt or choose clothes with a waist-emphasizing design. 4. How to Maintain or Improve Your Waistline Although 70cm is not considered large, many still aim to slim down for a more defined waist. Tips for waist maintenance or reduction: 🥗 Healthy Diet Reduce carbs, increase protein: Carbs often lead to belly fat. Protein helps build muscle and burn fat. Include chicken breast, fish, eggs, legumes, and seeds. More vegetables and fiber: Promotes satiety and better digestion. Stay hydrated: Water aids fat metabolism and skin firmness. ton dang elephant deaths waist 70cm 🏋️ Exercise Regularly Cardio: Running, jumping rope, or cyclingburns fat.. Core workouts: Planks, crunches, Russian twists firm the abdominal muscles. Full-body workouts: Combine with cardio for an overall sculpted figure. 😴 Healthy Lifestyle Habits Sleep well: Poor sleep increaseshunger hormonesand belly fat. Maintain posture: Standing/sitting straight makes the waist look slimmer. Manage stress: Stress increases cortisol levels, leadingto belly fat retention..

How to reduce your waist size

Why is waist size important? Waist size is a good measure of fat around your middle. Carrying too much fat around your waist can increase your risk of heart disease, type 2 diabetes and stroke. This risk increases further for people of African Caribbean, South Asian, Chinese and Japanese origin. You might have a healthy Body Mass Index (BMI), but it’s a good idea to check your waist size to see if you’re carrying excess fat around your stomach. BMI is a measure that uses your height and weight to work out if you’re a healthy weight. The fat around your middle is made up of subcutaneous fat, the fat you can pinch, and visceral fat. Visceral fat is more dangerous than subcutaneous fat; it lies deep in the abdomen, collects around organs, and influences your body’s functions, such as insulin resistance (which can lead to diabetes). Waist measurements can be a better indicator of health if you have a muscular build – this is because BMI doesn’t take muscle mass into account. The advice from NICE (The National Institute for Health and Care Excellence) is that your waist size should be less than half of your height. For example, if your height is 170cm, your waist size should be less than 85cm. Measuring your waist size To start measuring your waist, visit our article on keeping track of your measurements. People on a weight loss journey will often keep track of their hips and thigh measurements too. Seeing these measurements reduce (if they need to) are sometimes called ‘non-scale victories.’ Non-scale victories encourage you to think about your health’s bigger picture away from the scales. Reducing your waist size When working on reducing your waist size, you will need to consider: Exercise – include both aerobic exercise and resistance training Diet – eating across all the food groups in the right proportions is important Stress – keep levels to a minimum Sleep – make sure you’re getting enough We cover each of these areas in more detail below. Exercises to reduce waist size Moderate-intensity exercise can help to reduce your waist circumference. Even if you don’t lose weight overall, you may lose visceral fat and gain muscle mass. If you can, you should also incorporate high-intensity intermittent exercise – some research shows that high-intensity exercise may be more effective at reducing abdominal and subcutaneous fat than other forms of exercise. A good example of this is circuit training. In terms of general exercise, the NHS recommends: Adults do some physical activity every day (even if light activity) Adults do at least 150 minutes of moderate intensity exercise every week or 75 minutes of vigorous activity every week Spreading exercise out across the week Breaking up periods of inactivity with some activity It’s important to consider both aerobic exercise (anything that raises your heart rate) and resistance training (anything using your body weight or working against a resistance) when working on reducing your waistline. Aerobic exercise, such as walking, jogging or swimming, can help to put you in a calorie deficit. When your body is in a calorie deficit over an extended period, it will start to tap into its energy reserves (stored fat). Burning more calories and using fat reserves might mean you start to lose weight, including on your waistline. As well as aerobic activity, strength training can help you to reduce your waistline. Examples include Pilates, weightlifting or working with resistance bands. Resistance training is effective weight loss activity because it will help you to build muscle – more muscle means more energy expenditure, supporting a calorie deficit. ‘Spot exercises’, such as sit-ups won’t target visceral fat, but will help prevent it from coming back as you’re increasing your muscle mass. Eating to reduce your waist size Our guide to healthy eating is a good place to start. The guideline in this article will be suitable for most adults, however, if you have a medical condition or dietary needs, you should talk to your GP before making a change to your diet. Overall, to lose belly fat, you will need to eat food across the different food groups in the right proportions. Other tips include: Swap sugary drinks for water Get your five a day Avoid stocking ‘junk’ foods in your home Avoid all fad diets Don’t skip meals Cut down on food high in sugar and fat Eat mindfully Manage your stress levels Stress can affect your weight because it: Has a direct physical impact on your body Can lead to unhealthy lifestyle habits Stress raises the level of ‘stress hormone’, cortisol. There is an association between high levels of cortisol and greater levels of abdominal fat. Also, when stressed, some people notice an increased appetite, which can lead to weight gain around your middle. If you’re feeling very stressed, or regularly feel stressed, you should talk to your GP and find support in managing your stress levels. You may also be able to manage stress by tackling some of the things that are causing it. A great first step is to ask for help – for instance, from your manager at work, or from a debt charity that can advise on financial concerns. Get enough sleep Sleep is an important factor when working on reducing your waist size. Some evidence suggests that regularly getting less than six hours sleep a night is linked to having a higher BMI. Other studies show a link between too much or too little sleep, and more visceral fat. Also, being overweight or obese can lead to certain conditions that can impact your sleep, such as sleep apnoea (when your breathing stops for a few seconds during your sleep, resulting in disturbed sleep). Tips for getting a better sleep include: Sticking to a routine Avoid using your phone in bed Avoid eating too close to bedtime Avoid caffeine close to bedtime Exercise earlier in the day if you can – exercising later can make it hard to wind down LloydsPharmacy Online Doctor’s healthy lifestyle hub We’re here for you with plenty of healthy lifestyle advice, from stopping smoking, reducing your stress levels and getting more active. Our expert clinicians provide the advice you need to support your journey to leading a happy and healthy life. We also have a range of weight loss treatments such as Mounjaro® and Wegovy® which may help support your weight loss journey.

Find out how to get a small waist after Christmas and New Year’s

How to get a small waist? 1. Watch your diet Nutrition is key to having a small waist, as well as good overall health. After the holidays—and any time of year—you should minimize your intake of carbonated drinks, sugars, alcohol, processed foods, saturated fats, and empty-calorie foods. On the other hand, you should include proteins, fruits, legumes, etc. Everything in the right amount will help you maintain a good figure. 2. Exercise regularly To get a small waist, exercise is essential. Combining aerobic exercises (running, pilates, etc.) with weight training boosts fat burning while helping to tone and shape the waist. Abdominal workouts, in particular, reduce belly size, which results in a smaller waist. 3. Aesthetic Treatments INDIBA: This is one of the most innovative and pleasant treatments available, as it feels similar to a massage. INDIBA emits heat into the body, raising body temperature and burning localized fat by activating the body’s natural mechanisms. Radiofrequency: Radiofrequency treatment is used to firm the skin and reduce mild or early-stage sagging around the waist and other areas. Additionally, this technique can reduce cellulite, resulting in a younger appearance and a firmer belly.