‘How To Get a Smaller Waist – Ultimate Guide 2021’ – Monica May
Do you want to get a smaller waist?
Girl, you are in the right place!
Today, I’m giving you the ultimate 2021 guide on how to get a smaller waist once and for all.
Losing belly fat overall can be a real struggle, especially if you are wasting your time following plans that don’t work.
Being into fitness for over 8 years now, I’ve wasted my time being through all of them, trying out almost anything to get to my fitness goals.
When I finally found the way and managed to slim down my waist, I decided to pack up a guide showing you exactly how I did it, so that you can do it too.
Don’t waste your time and hopes on guides that don’t work. Just follow these steps, and you’ll get there in no time.
Note that this is a guide that works for everyone, no matter what shape or size you are.
Be persistent, keep going and stay with me as we go through every single detail.
Let’s jump right into it!
How To Get A Smaller Waist
There are 3 simple steps to getting a smaller waist:
- Step 1: Nutrition and Diet
- Step 2: Workout
- Step 3: Healthy Habits
Now, before we dive into the guide, let’s clear out one last thing.
The 2 main reasons why you don’t have a small waist are:
- you have body fat covering your waist, or
- you don’t have the genetics for it, depending on your body shape.
Now, whichever the case is, these 3 steps will help you get a smaller waist.
However, note that depending on your body type, you may need less or more time to get a smaller waist.
Plus, the results will vary depending on these factors too.
The mantra is to stay positive, be patient, never ever give up, and remember that all good things take time.
Step 1: Nutrition & Diet
When it comes to losing weight, getting fit or achieving any fitness or body goal, the first and most important thing to do is cleaning up your diet.
Eating healthy makes for 80% of your efforts, and that’s a fact.
You can’t out-train a bad diet.
This means that without proper nutrition, you can’t get your body goals, especially when it comes to shrinking down your waist section.
1. Ditch Highly Processed Foods And Sugars
The first step to cleaning up your diet is to stop eating unhealthy foods.
If you’re constantly relying on malnutrition, sugars, and junks and hope to burn them all with a one hour visit to the gym, you can say goodbye to those abs.
A small waist is a result of a perfectly healthy and clean body, so in order to clean up your waist from the excess fat, you will have to clean up your diet first.
- Sugars (refined sugars, candy, chocolate…)
- Junk foods and snacks
- Sugary and fizzy drinks (this includes fruit juices and alcohol)
- Highly processed, simple carbs
- Processed grains and baked goods
- Trans fats, refined vegetable oils, and spreads.
Kiss them goodbye and ditch them off your diet for good.
2. Start Eating Healthy
You can achieve almost any fitness goal if you eat right.
That’s why this next step is all about eating for that smaller waist.
As I mentioned before, a small waist is pretty hard to get, because it’s usually covered with fat.
This means that unfortunately, a strong core isn’t the most important component of a small waist – low body fat is.
So, we’ll have to make a balance between doing the right fat burning exercises and eating a balanced diet.
Now, a diet loaded with all the right nutrients is the key to a small waist.
You shouldn’t by any means eat less – you’ll just have to eat right.
- fresh fruits and veggies
- complex carbs (fibers)
- lean proteins
- healthy fats.
Focus on getting in more raw foods, that are healthy and clean, instead of the unhealthy processed foods we just outlined above.
Don’t eat less and skip meals, just make sure to eat the right foods for breakfast, lunch, dinner, and snacks, and you are all set.
The right diet will not only help you lose the fat around your waist but will also help you build stronger muscles in those areas where you need them.
Plus, let’s not forget the fact that the more the muscles you build, the more fat you’ll burn.
Now, if you are not sure how to eat healthy, and what types of food you should include in your diet, head on to check out my all-in-one RADIATE PROGRAM.
You’ll find a full meal plan there with over 100+ healthy recipes there, divided into daily schedule and 4 meals per day:
Step 2: Workout
1. Don’t Try To Spot Train
There’s no such thing as spot training in fitness – you’ll just have to work on your body as the whole piece it is.
The truth is there’s not a single exercise in the whole wide world that will make your waist smaller, and there’s not one body part or muscle you should work on to get it either.
You cannot choose which body part you want to lose weight from, you’ll just have to work on your whole body.
You most certainly can’t crunch your way to a smaller waist, in fact, you can only make it worse. But, we’ll get to that in a minute.
2. Strength Training
Strength training is the most effective way to change your body composition, period.
Increasing the lean muscle mass in your body will help you sculpt your body and burn body fat.
This means that by lifting weight and following a quality strength training program you’ll build more muscles, which will make it easier to maintain a fit body and burn fat long term.
Also, by playing with your muscles, you can sculpt your body just the way you want to.
You’ll shrink down the waist, and build up other parts of your body to make it look like an hourglass.
Now, what kind of strength training?
I believe that HIIT is the best way to both lose weight and get fit at the same time.
It’s an effective and smart way to get fit overall and maximize the fat burn especially in those areas where it’s the hardest, like the one covering your core.
And the best thing is that you’ll burn fat without tapping into those lean muscles.
Not to mention the training sessions last at least twice as short compared to the regular gym sessions I had over the years.
If you like to learn more about my workout routine, head on to check it out here.
3. Target Your Back And Booty
Yes. The best exercises for small waist are actually not core exercises.
Here’s the thing:
In reality, your muscles can do two things – get bigger or get smaller.
And when you lift weights your muscles will most certainly grow.
This means your waist won’t get any smaller by training abs, therefore you shouldn’t train your obliques using weights.
Since our goal is to keep a flat stomach, we should focus on losing belly fat and gaining muscles in other places.
The muscle group you wanna work on is actually your upper body and your lower body.
Your legs and booty plus growing a wider back, shoulders, and arms will create the illusion of a smaller waist.
You’d be surprised how important growing a wider back is when it comes to achieving the small waist of your dreams.
Linn Lowes explains this in her skinny waist post, where she also gives her exercises for a skinny waist.
Spoiler Alert: They are all upper body exercises.
I also explain this in my article ‘How To Get Smaller Waist and Bigger Hips? The Small Waist Big Hips Guide’.
You can also check out my Hip Dips Workout if you’d like to build a wider booty:
I built a wide back, strong shoulders, and arms, plus, worked on my legs and booty at the same time… and TA-DA!
I got a smaller waist and an hourglass figure.
In my workout program RADIATE, you’ll find lots of booty, back, shoulder and arm exercises.
Combined together with the perfect intervals, they will guide you through getting that waist of your dreams once and for all.
4. Do The Right Type Of Cardio
Cardio is essential for weight loss.
However, the classic steady pace cardio we are used to, such as the stepper or elliptical worker is not that effective when we try to get a smaller waist.
In fact, the classic cardio will do absolutely NOTHING for shaping and sculpting your body.
It takes hours to possibly tap into the fat-burning zone, plus you are not only burning fat, but you’d burn lean muscles too.
And we most certainly don’t want that.
So, what you should do for cardiovascular activity is HIIT, because it will do the exact opposite.
Since this type of exercise involves brief periods of ‘all-out intensity’, it will spike your heart rate up in a matter of seconds and will keep you in the fat-burning zone even hours after finishing the workout.
Plus, HIIT will help you burn fat faster in the least amount of time, without ever tapping into those lean muscles.
For example, my training sessions last around 30 minutes a day, 5 times a week.
This means that you don’t really need to spend hours in the gym to get a small waist.
HIIT is an amazing way to blast fat and build muscles at the same time.
Don’t forget to check out my workout plan for more!
5. Avoid Weighted Oblique Exercises
Your muscles can do two things – get bigger, or get smaller.
So, in this case, since we want to get a smaller waist, we don’t want to grow muscles around it and make it look bigger.
The result would be a square-like looking torso, which is a great thing if you’re a guy, but not the best idea if you’re trying to get an hourglass figure.
So, to avoid ‘boxing’ out our waist, we should avoid weighted oblique core exercises that will make our waistline even thicker.
Here are some of the exercises you might want to avoid:
- Side Plank Dips
- Russian Twists
- Dumbbell Side Bends
- Exterior Mountain Climbers
- Side V crunches
- Heel Touches
Instead, stick to high-intensity bodyweight core exercises that target your six-packs and transverse abdominal muscles.
Here you can check out my abs workout routine for small waist:
If you are not into workout videos, here are some of the best small waist abs exercises:
Tip Toe Crunches
Sit Up Reach
Knees To Chest
Step 3: Healthy Habits
1. Don’t Trust Plans With Unrealistic Results
There’s one rule – if it looks like it’s too good to be true, it probably is.
Unfortunately, there are no shortcuts when it comes to changing your body.
So plans that last 3 days, most certainly don’t work.
Also, plans and guides that promise you amazing results in just 5 minutes repetitively doing the same exercises over and over again, won’t give you results either.
So, make sure to spot them, avoid them and refocus on what’s really going to get you that skinny waist – dedication, healthy food, and hard work.
2. Don’t Waste You Money And Time On Waist Trainers
In my article ‘Do Waist Trainers Work?’ I talk all about the real benefits of waist training, which are not linked to weight loss or getting a smaller waist for sure.
Even after wearing it for a full month, I’m still a bit unsure if there are actual benefits of waist training.
However, of this I am sure: a healthy diet and a workout program will get you there in no time!
So, save your time and money, and invest them in something that actually works, and that is diet and workout.
Always start your day with a glass of water, and keep hydrated throughout the rest of the day.
Hydration speeds up your metabolism, helps you burn more fat, and maintain a healthy weight.
This will speed up the whole burning calories process, and the process of getting a smaller waist.
4. Track Your Results
Well, how else will you be able to notice if there is progress, right?
Tracking your results is crucial, especially in determining if the changes you make really make an impact, or you’ll have to push a bit harder and work a little stronger.
On my journey to getting a smaller waist and getting fit overall, I track my results with a fitness planner.
Here it is if you want to check it out.
Inside, you’ll find a weekly and monthly tracker for all of your results, including body measurements and body weight, plus a before and after picture section.
5. Stay Motivated
Even if you are doing every single thing right, you might end up with not so big results, or the whole process might be getting a bit slower than you anticipated.
Just remember, that making changes to your body takes time. A lot of time.
It just can’t happen overnight.
So, be persistent, and never stop motivating yourself. Make sure to keep your goals in mind ALWAYS.
6. Love Yourself More
And last, but definitely not least is self-love.
Let’s face it, even if we do all of these things we may still end up with smaller results than we expected, and that is totally fine.
You know why?
Because we are all made differently and that’s the beauty of it.
You shouldn’t obsess with getting the waist of your favorite fitspo when you are not her, and she is not you.
And thank god for that, because that’s what makes you unique and different in the first place.
So, don’t obsess with how to get a smaller waist.
Learn to love yourself and just keep going forward.
Work on building a better you, instead of working towards being like the rest of them.
I hope you like my article ‘How To Get a Smaller Waist – Ultimate Guide 2021’ and find it helpful.
By reading this, you are already one step closer to getting the body of your dreams.
So just keep being amazing, keep going, and never ever give up on yourself.
Till next time, babe!