The ideal of having a small waist has been around for a long time. Women have been praised for having hourglass figures and more recently, celebrities like Kim Kardashian and Marilyn Monroe have had a big influence on what is considered to be the ideal body type.
This can be an issue because people store fat differently based on their genetics. Some people may tend to store more fat around their thighs or bum, while others may store more fat around their stomach. If someone tries to have a body type that is not ideal for their genetics, it can lead to problems with their body image, and also make it difficult to be healthy.
If you're already at a healthy weight for your height and are still trying to get a smaller waist, it might be time to seek professional help. We want you to be your healthiest self possible and, often, health cannot be judged by appearance.
If you're concerned about your waist size because you think you may be carrying excess fat and weight, that's a valid reason to try and lose weight. The NHS recommends women with waist sizes of 80cm (31.5 inches) to try and reduce their waist size through weight loss. If your waist is 88cm (34.5 inches) or more, it is recommended to speak to a GP.
Associated risks of carrying excess fat around your waist
While it is always best to be aware, this is especially true for your health. While everyone is different, there are some important things to know if you are concerned about carrying excess body fat around your waist.
Carrying around extra abdominal fat is linked with a variety of serious health issues like heart disease, diabetes, strokes, and high blood pressure, according to Dr. Shirin Lakhani of The Cranley Clinic in Harley Street. Additionally, some research points to a connection between too much abdominal fat and cancer.
If you're worried about losing weight around your waist, we've got some tips to help you out. With a healthy diet and some exercise, you can achieve a healthy waist size.
The First Step To A Smaller Waist Is Healthy Nutrition
The Prime Women article states that too much fat is bad for us, but visceral fat can be especially dangerous. This is the fat in the belly that lies beneath the abdominal muscles and can cause health problems, including heart disease, high blood pressure, and breathing problems.
You can't just do one type of exercise to lose fat in a specific area. You need to reduce your overall body fat with a combination of a healthy diet and regular exercise. We'll go over some specific exercises you can do to slim your waistline, but something as simple as walking can also help with weight loss and general health.
Targeted Exercises Can Create The Appearance Of A Smaller Waist
The shape of your bustline and the size of your booty can have a big impact on the look of your waist. That's why it's important to work all three areas–your chest, your booty, and your core. But it's especially important to focus on your booty. Building up the muscles in your glutes will give your booty a lift and make your waist look smaller in comparison.
5 things you need to know if you're trying to get a smaller waist
The experts agreed that the best way to slim your waist is through healthy habits like diet and exercise, rather than any quick fixes that promise unsustainable results.
1. Trying to get a smaller waist fast might not be in your best interest
Many people are looking for ways to lose weight quickly, and while we don't want to judge anyone, it's important to know that often, these methods are not safe. If you're looking to lose weight rapidly, you may be doing so in a way that is harmful to your health, particularly if you are cutting out entire food groups or working out excessively.
Losing weight at a rate that is too fast is a guaranteed way to gain the weight back, and often times you will end up weighing more than you did before.
2. Crash diets are not your friend
While crash diets may seem like the easy way to lose weight, they are not as effective as they claim to be.
The 2016 review of restrictive and very low-calorie diets reported that fatigue, dizziness, cold intolerance, and hair loss were key side effects. The review also found that there was an increased risk of developing more serious issues, such as gallstones.
According to research, crash diets are counterproductive because they cause your metabolic rate to decrease. This is due to a function called ‘adaptive thermogenesis', which causes your body to burn fewer calories as time goes on.
3. Take stock of your diet and make healthy tweaks
Nourishment is key when striving to lose weight in your midsection. According to personal trainer and nutrition coach Sarah Campus of LDN Mums Fitness,80% of weight loss results come from diet as opposed to 20% from exercise. She offers the following four tips for success in developing healthy eating habits:
1. Prioritise protein
A balanced diet is key to maintaining a healthy weight, but protein is one of the most important macronutrients for weight loss and preventing weight gain. Protein helps keep you fuller for longer and helps repair muscles and other cells in your body.
If you want to build muscle, eat more high-protein foods like eggs, fish, legumes, nuts, meat, and dairy. These foods are rich in protein and will help you achieve your goal.
2. Choose your carbs carefully, don't cut them out
Whole grains, brown rice, brown bread and oats all release energy slowly to avoid spikes that can lead to unhealthy fixes.
3. Focus on fibre
Eating foods that are rich in fiber, like whole grains, will reduce your appetite and make you feel fuller for longer. This is because the fiber in these foods absorbs water and nutrients in your gut.
4. Track your nutrition
Tracking your nutrition will help you control your portions, get the right balance of all food groups, and stay within a calorie deficit. Focusing on the right proportions of macronutrients is the most effective way to lose body fat.
Although counting your macros can seem like a lot of work, there are apps that can make it easier, like My Fitness Pal.
The experts advised us on how to count calories if we are very new to it. The picture below shows us exactly how to do it.
4. Sack off ab-exercises
The “hundred crunches before bed” is a silly idea. You would think that exercising the area you want to change would have the most effect, but that's not how our bodies work.
5. Double down on resistance training
Now you know that you should not be doing purely abdominal exercises, let's get around to what you should be doing instead.
Servante explains that the type of training we do determines where weight is lost from. Resistance training signals the body to retain lean body mass, while cardio increases our calorie burn. So, if we want to lose fat without losing muscle, we should prioritize resistance training.
5 Abdominal And Core Exercises For A Smaller Waist
The core muscles aren't just limited to the abs or the “six-pack.” They also include the muscles deep within the abdominals and back, which are attached to the spine or pelvis. Some of these muscles include the abdominals and the obliques, which are commonly thought of when considering waist training or reducing the appearance of the midsection.
The abdominal and oblique muscles are key for bending and twisting movements, but even more crucial for a solid center are the thicker muscles that wrap around your torso and act like a girdle, keeping your core tight and aligned. Training your abdominal and core muscles provides a major benefit not only in terms of appearance, but also in terms of strength, movement, and stability. Here are three excellent exercises to work your abdominal and core muscles to tighten your waist.
High Plank
The plank is a bodyweight exercise that helps strengthen your core muscles, including your abdominals and lower back. It is simple and effective, and can be done anywhere. Additionally, it is easy to move from the plank position into a number of other exercises to train your waist and core at the same time.
How to do a plank:
- Start on all fours with hands stacked directly under shoulders and knees bent and stacked directly under hips.
- 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 spine.
- Hold for 15 to 30 seconds.
- Repeat.
Plank Shoulder Taps
practice the high plank position with shoulder taps to maximize results in reducing waist size. this exercise targets the core and glutes while also working the arms and shoulders. it also has the benefits of reducing back pain, improving posture, and tightening the midsection.
How to do a plank with shoulder taps:
- Start on all fours with hands stacked directly under shoulders and knees bent and stacked directly under hips.
- 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 spine.
- Lift one arm off the ground, tap the opposite shoulder, and return that hand to its original position on palms.
- Repeat on the other side.
- Continue alternating between sides for 20 to 30 repetitions.
Vacuum Twists (the holy grail of ab exercises)
This exercise, called “vacuum twists,” is said to be the best way to change your abs and core, flatten your belly, and improve your posture.
If you only want to do one ab exercise to help reduce waist size, the vacuum twist is the most effective. It is often regarded as the best ab or waist exercise, and can be easily incorporated into your daily routine. Try doing it as part of your morning routine, while you're getting ready for the day or while you're waiting for something to cook.
How to do vacuum twists:
- Stand up, have good posture, and inhale.
- 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.
- Put your arms up with hands somewhat behind your head while holding the squeezing position.
- Twist from side to side.
- Then exhale.
Vacuum Twist
Achieve The Appearance Of A Smaller Waist By Exercising The Glutes
There are many benefits to growing and strengthening your glute muscles. Your glutes are the primary mobilizers of hips and thighs. Even though we’re working on growing and rounding the glute muscle in this instance for aesthetic reasons, you can be assured that working the glutes has major health benefits that are especially important as we age. Here are two great glute exercises that you can do at home.
Fire Hydrants
- Start on your hands and knees, your knees should be touching, and your hands should be shoulder-width apart and directly below the shoulders.
- Keep your back straight and look directly towards the floor at all times.
- 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.
- Slowly lower it back to the starting position and repeat on the other side.
Squats
How to do a Squat:
- Stand with feet between hip and shoulder-width distance apart, and your toes turned slightly out.
- Your spine should be neutral.
- Shoulders back and chest open.
- Make sure you keep heals down and keep them planted throughout the move.
- Initiate the movement by sending the hips back as if you’re sitting back into an invisible chair.
- Bend knees to lower down as far as possible with chest lifted in a controlled movement.
- Keep lower back neutral.
- Press through heels to stand back up to starting position.
- Repeat.
If you want to reduce the size of your waist, you should focus on doing simple exercises every day. These exercises, done consistently over time, will make the most difference. You don't need to do extreme diets or workouts, and it's more important to focus on something you're willing to do every day.
