Exercises for a Smaller Waist: Effective Techniques to Slim Your Waist

Explore proven exercises to sculpt a slimmer waist. Learn effective techniques to trim inches and enhance your core strength in our latest blog.
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Everyone wants a tighter core, but these are muscles that we rarely use during our daily activities. That is why achieving the desired results is often difficult and takes time. However, if you know the right exercises for a smaller waist, you can quickly and effectively obtain your set goal.

You already know a smaller waist does not happen overnight. And, it takes more than just exercise to get to a tighter core and slimmer waistline. You will also have to work on your daily routine and improve your current habits. This means you will need to adjust your diet and opt for healthier lifestyle choices. Once you get this straight, you have a chance to achieve the body appearance you want.

In this blog, we have included several exercises to get a smaller waist. But we have also added some tips that will help you obtain faster results in a shorter period. You will learn what you need to do and aim for visible outcomes! 

10 Essential Exercises for a Smaller Waist

Getting the waistline you want comes with a lot of hard work. First, you have to find the right exercises. Then, you have to think about your lifestyle. If you want results, you will need to work on more fields, meaning that exercise alone will not suffice. In other words, you will have to rethink your dietary choices as well. Exercises for a smaller waist work only if you combine them with the right things, i.e., the right food.

However, it is also essential that you have the right techniques as well. There are many exercises for a smaller waist and flat stomach, but not all of them work as you expect. That is why we have included some of the best ones here. So, next time you decide to hit the gym or have a training session at home, you will know exactly what you need to get the waistline you want. 

1. Bicycle Crunches

Bicycle crunches are considered a must among the exercises for a smaller waist. They fire up your core, including the obliques. It is great when you want to train your entire abdominal body. People choose bicycle crunches when they want to develop stronger front muscles (rectus abdominis) and side stomach muscles (obliquus externus abdominis). 

How to Execute Bicycle Crunches?

Start by lying on the back with your knees bent and shins parallel to the floor. Put your hands behind your head, keeping your elbows open. Extend one of your legs at a 45-degree angle. Cross your left elbow to your right knee and exhale. Repeat the movement on both sides until you achieve the desired number of repetitions.

If you have not done bicycle crunches before, we suggest starting slowly and with at least 10 repetitions. As you progress, you can increase the number of repetitive movements. Ideally, you should do this exercise for one minute. 

2. Leg Raises

Leg raises target the lower abdominal muscles and help achieve a slimmer waistline. Actually, they fire up several abdominal muscles but are focused on the pelvic muscles. If you want a slim waist, you need to have strong lower abdominal muscles, and this exercise is designed to achieve that. 

How to Execute Leg Raises?

Lie on your back, placing each of your hands at the sides next to your body. Lift both of your legs at a 90-degree angle, keeping your toes pointed forward. As you lift your legs, remember to exhale. Then, slowly lower your legs down in the initial position while inhaling. Make sure your legs do not touch the floor as you lower them.

Repeat the same movement for 15 to 20 repetitions. If it is the first time you are executing leg raises, keep the movements slow and avoid overdoing the exercise. You can start with only 8-10 reps at the beginning, and as you progress, increase the number of repetitions. 

3. Knee-Up Crunches

Knee-up crunches do miracles for the abdominal muscles and can significantly strengthen the core. Crunches are known as the basic movements for core strengthening, but knee-up ones have a challenging twist. In fact, they are a combination of sit-ups and crunches, so the effects are quite enhanced.

Knee-up crunches can give you those six-pack abs and make your waistline slim and well-shaped. Plus, they are not complex, meaning they are perfect for home workouts. 

How to Execute Knee-Up Crunches?

To do this ab exercise for a smaller waist, start by lying on the ground with your legs bent at a 90-degree angle and your feet crossed. Place your hands behind your head, keeping your elbows open. Begin the movement by crunching up until your shoulder blades come off the ground. As you crunch up, exhale while keeping your head up and looking at the ceiling.

Slowly return to the initial position while inhaling. Repeat the same movement 15 to 20 times. These types of crunches may burn your core after only a few repetitions. So, be careful not to overdo your core. It is better to gradually improve and increase the number of repetitions than force yourself from the very beginning. 

4. Oblique Crunches

When you look for ways to define and tone your waistline, you must consider oblique crunches. They are considered one of the best exercises for a smaller waist because they directly target the muscles on the side.

How to Execute Oblique Crunches?

To start the exercise, lie on your back and bend your legs with your feet flat on the floor. Put your hands behind your head and lift your left shoulder towards your right knee. Repeat the same movement on the other side. Do at least 10-15 repetitions. As you progress, increase the number of repetitions and try to do the exercise for one minute. 

5. Russian Twists

If you want a slimmer waist, Russian twists are a must. This is an exercise that targets the obliques and works great when your goal is to get rid of excess fat around the waistline. It burns the core and the side muscles, giving you a slimmer appearance.

How to Execute Russian Twists?

To perform Russian twists, you should start by sitting on the floor with your knees bent. Lean your back slightly so your core gets activated. Hold your hands straight and together, and begin twisting your torso to the right, then to the left. If you want to make the exercise more challenging, you can lift your feet off the floor and keep twisting from left to right.

You should do 10-15 repetitions on each side. Since your waistline and core will start burning, you may be able to do only 10 reps at the beginning. As you progress, you can increase the number of repetitions and enhance the effects of the exercise. 

6. Mountain Climbers

When you are looking for more dynamic exercises to get a small waist, you can consider mountain climbers. This is actually a cardio exercise that targets and burns the entire core. It is effective when your goal is to burn calories and reduce your waist. It is especially beneficial for losing the fat at the sides of your body. 

How to Execute Mountain Climbers?

Mountain climbers are done in an initial plank position. Start with bringing one knee towards your chest and then switch legs. Mountain climbers are supposed to be done fast. However, you can adjust the tempo according to your abilities. Every time you do the exercise, you will be able to do it more quickly and improve your form. You should do 30 to 40 reps for each leg. 

7. Standing Side Crunches

Standing side crunches are among the best exercises for a smaller waist. First, they burn the side muscles along with the entire abdominal area. Second, they are quite convenient because they can be done anywhere and do not require additional equipment. These are features that many people require in an exercise, especially when the core is the target area. 

How to Execute Standing Side Crunches?

Start by standing straight with your legs flat on the floor and width apart. Put your hands behind your hands and lift one knee towards the elbow of the same side. You should really feel the crunch in the side muscles of your abdominal area. Repeat the same movement on the other side.

Standing side crunches are easy to perform, but your abdominal area can really start burning. So, begin with 10-15 reps on each side, and as you progress, you can increase the number of repetitions. Once your body adjusts to the movement, you will be able to do side crunches even for a whole minute. 

8. Side Planks

Side planks are another great option for achieving a slimmer waist. They target the obliques and burn the excess fat in the area of the waistline. It can bring amazing results, but it is considered one of the more advanced core exercises. 

How to Execute Side Planks?

Start by lying on the side and lift your upper body from the ground while relying on your forearm. Actually, this is a side plank position, and you should be careful with the form. Once you establish a good form, lift your hip while maintaining your legs in a straight line. Hold for 30 seconds, and then change positions. 

9. Bear Crawls

The bear crawl is a modification of a plank with additional movements. It is a great exercise because it engages all the muscles in the body, so it is a really popular technique in HIIT workout programs. This is considered an advanced exercise, so it may not be really suitable for beginners. It works the core intensively and activates the entire abdominal area, especially the side muscles. 

How to Execute Bear Crawls?

Get on all fours, ensuring that your back is straight, your stomach is tight, and your arms are just beneath your shoulders. Your feet should be slightly apart, and you keep your heels up. Start crawling forward with your right leg and left arm, then immediately do the same with the other side. You can go a few steps forward and then repeat the same movement but backward.

Since this is an advanced exercise, you should try making 4 steps forward and then 4 steps back. You can repeat the movement twice or three times depending on your abilities. 

10. Jumping Jacks

Believe it or not, jumping jacks are great for your abdominal area and waistline. Many people consider it a warm-up exercise or part of cardio training, but it can do miracles for your waist. Plus, it is a very easy one, and you can do it basically everywhere. It works your whole body and contributes to toning. 

How to Execute Jumping Jacks?

Stand tall with your arms down and feet together. Jump up with your knees slightly bent. As you jump, lift your arms over your head and spread your legs. Then, jump back to the initial position. The movements are then repeated, ideally for one minute. 

Tips for Proper Nutrition for a Smaller Waist

As we mentioned above, a tighter core and slimmer waist do not happen solely through exercises. You also need to establish a good and balanced diet that will help you achieve the results you want. You do not have to restrict yourself to eating less, but you should mind what and when you eat.  

To achieve your goal, your diet should include more complex carbs, such as starchy vegetables, legumes, and rice. Moreover, you need to replace sweets with foods that have healthy sugars, like fruit, vegetables, and honey. Whole grains and healthy fats can also help you tone and achieve the waistline you desire. 

When it comes to exercises for a smaller waist, you have many options. The ones we provided in this blog are proven to work and can produce visible results. However, you also need to change your diet because nutrition plays a crucial role in slimming the waistline and getting rid of excess fat in your abdominal area.