A tiny waist and a toned stomach are at the top of almost every woman’s dream body wishlist. Although that goal can seem far from reality especially when the flab around your middle just won’t budge. You may have already searched all across the internet; looking at articles that promise to help you get that hourglass figure. The fact that you have reached here means that either those exercises have not worked or you are searching for an effective way.
Well let me tell you the good news! You are definitely in the right place.
Before we begin. you need to understand that a small waist is a combination of genetics, diet and exercise. While we can’t do much to change our genetics, small improvements to our diet and exercise habits can make a huge difference. Go for exercises that work your core, hips and waist at the same time.
Also don’t expect to see results from just a couple of sessions. You need to incorporate this routine into your weekly workouts and gradually you will see your hard work pay off!
And don’t be fooled with the latest “weight training” fitness craze endorsed by celebs on instagram. Waist training only makes you look slimmer while you are wearing the corset. Once you take it off, your body will soon revert back to its normal shape. Plus it has been linked to serious health risks due to compression – such as skin infections, pulmonary problems, kidney issues and lung issues.
Why would you subject yourself to unnecessary pain?
Luckily, the following tips can help sculpt your body and get you that tiny waist you have always wanted.
1) Russian Twists
The Russian twist engages your core, strengthens your abdominal muscles and your lower back. You can do this move with either a fitness ball or simply a free weight. The twisting motion combined with a weight can help firm up your obliques.
Lie down on the floor placing your feet under something that will not move or have a friend/partner hold them. Your legs should be bent at the knees. If you are at an advanced level, pick your feet off the ground and keep them suspended in the air.
Lift your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you. Twist your torso to the right side until your arms are parallel with the floor while breathing out. Hold the contraction for a second and move to the starting position while breathing out. Repeat the same in the other direction to complete one rep. Aim for a set of three with 15 reps.
The important part of the exercise is to keep your back straight and not slouch throughout the movement.
2) Side Plank
This is the slightly more difficult version of the traditional plank. It is an awesome core exercise that helps tone your stomach but with an additional focus on your obliques.
To begin, turn onto your side with your legs extended and your feet and hips resting on the ground. Place your elbow directly under your shoulder to prop up your torso. Gently contract your core and lift your hips and knees off the ground. Aim to hold this position for as long as possible, 30 seconds is a good start. Just be sure to not let your hips drop as this lessons the focus on your obliques. Attempt a set of three with ten reps. Roll onto the other side and repeat.
3) Bicycle Crunches
This exercise is effective in shredding inches from your waist because it combines both tum toning moves and cardio.
Lie on your back with your fingertips on the sides of your head, legs in the air and knees pulled towards your chest. Extend and straighten your left leg and as you do this; rotate your upper body to the right, bringing the left elbow toward the right knee. Switch sides by straightening your right leg, bending your left leg, and bringing right elbow to the left knee.
Just imagine you are pedalling a bicycle – hence the name.
Don’t get sloppy during this exercise! Make sure you touch your elbow to your alternate knee each time to really feel the burn but don’t push yourself too hard. If you can’t physically touch your elbow to knee, then reach as far as you possibly can. Practice will eventually give you more flexibility and increase your core strength.
4) Alternate Heel Touchers
Start by lying on the floor with the knees bent and feet planted firmly on the ground, Your arms should be extended by your side. Crunch over your torso forward and up about 3 inches to the right side and touch your right heel (or as far as you can reach) and hold the contraction for a second. Breathe out while performing this movement. Then go slowly back to the starting position. Repeat the same movements on the left side.
These help to tighten the entire ab wall and cinch the waist to create that desired hourglass look.
5) Dumbbell Side Bend
With this exercise, you will target and sculpt both the internal and external obliques. To begin, stand straight with your feet shoulder width apart and hold a dumbbell in your right hand (palm facing in to your body). Place your left hand on your waist. Keeping your back and head straight, bend only from your waist to the left. Breathe in through your nose as you do this. Continue as far as you can and hold this stretch for 3 seconds. Return to the starting position, breathing out as you do. Repeat the movement this time bending to the right and switching the dumbbell to the other hand.
All these exercises will help you achieve that small waist. Make sure you combine these core tightening movements with an effective fat loss cardio session and of course a good diet – because abs are made in the kitchen. Slowly and gradually, you will be saying goodbye to that belly flab. You don’t need to resort to wearing corsets/belly batches or waist training to get your dream shape!