Training

How Do I Get A Smaller Waist? The Best Exercises & Nutrition

Everyone wants to lose weight, especially through their midsection. To get things clear and in the open right away, you cannot spot-reduce. If you’re overweight but tend to carry your weight through your stomach or waist area, then this will more than likely be the last place you lose your weight. But never fear! With a strict diet and exercise plan, you’ll be on your way to a smaller waist in no time and it’s easier than you think!


Diet For A Smaller Waist

To achieve a smaller waist you must ultimately lose unwanted belly fat and to do this you must lose weight. Your diet will play the role of about 80% of your results so it is crucial you have this in check. To see results quickly you must eat clean and put more emphasis on your diet than on your actual training.

Losing weight is not all about just eating zero carbs or zero fat- it’s a compromise of eating fewer and fewer calories per day and overall being at a caloric deficit for the entirety of the day. Bottom line is that calories consumed must be lower than calories burned in a day to notice a difference in the size of your waist. The best way to start is determining your base caloric needs. There are tons of online calculators to find out how many calories per day you need to maintain based on your work setting and how active your lifestyle/exercising is. A good start is to lower that amount of calories by 200 and stick to this diet for a couple of weeks while slowly dropping calories over an 8/10/12 week plan.

The macro breakdown should include right around 45% protein, 30% fats and 25% carbs. You can also adapt a “cheat meal” to occur every 2-3 weeks and eat 60-70% of your calories in carbohydrate form and split up the remainder with your fats and protein. This will help spike your metabolism and encourage greater fat loss and thus, reducing the overall size of your waist.


Training For A Smaller Waist

Like we’ve touched on before, doing 1,000 crunches every night will not get you abs. Doing crunches can help develop your abdominal muscles, but not actually reveal them. The fat must come off first, but exercising your core as a whole will help to reveal those abs quicker. When you think of training your abs, you may want to jump on an ab machine at do as much weight as possible for as many reps as possible. If your goal is to slim your waist down, nothing but your body weight will be needed. Follow this example routine roughly 2-3 times per week to start seeing some serious results within you 8/10/12 week plan.

smaller waist

Monday: HIIT Cardio/Ab Circuit

  • 10-15 minutes of HIIT (Rowing/Biking/Running)
  • Captain’s Chair 4 x 15-20
  • Decline Crunch 4 x 15-20
  • Hanging Leg Raises 4 x 15-20

Tuesday: 30 minute yoga session

Wednesday: HIIT Training/Ab Circuit

  • 20 seconds on 20 seconds off for 10-15 minutes (kettle bell swings, deadlifts, squats, pushups, pull-ups, shoulder press)
  • Side Plank 4 x 30 seconds(30 seconds left/30 seconds right)
  • Low Weight Cable Chops 4 x 15-20 (15-20 up/15-20 down)
  • Crunches 4 x 20-25

Thursday: LISS cardio (walk/hike 30 minutes)

Friday: HIIT Cardio/ Ab Circuit

  • 10-15 minutes of HIIT (Rowing/Biking/Running)
  • Front plank (30 second hold)
  • Flutter kicks (30 seconds)
  • Full Sit-ups- 4 x 15-20
  • Hanging knee raises- 4 x 15-20

Take-Home Message

Although you may not be able to burn the necessary calories to get a six pack overnight, this plan will help you to get there over the course of a couple months. Stick to your nutrition like glue and smash every workout and you’ll see results – it just takes time!



Tyler Stark

Tyler Stark

Writer and expert


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