Top 5 Exercises For A SMALLER WAIST

Side planks

abs1 image source: www.mensfitness.com

Side planks engage the muscles of the core, most noticeably the internal and external obliques. This is very different from heavy lifting which can over load the obliques and cause a thicker looking waist thus losing the feminine hourglass shape. With side planks the aim is to strengthen and streamline your obliques with creating a blocky muscley look.

Plank

abs2 image source: www.thenaterogersblueprint.co.uk

The plank is probably the most popular and effective core exercise, despite this most people do them incorrectly. To really engage the core make sure you squeeze your glutes and keep your body straight while conducting the exercise. Try and pull your lower abs up to your spine which will create a posterior tilt to your hips and this will ensure you are in the correct position. Try not to say your hips as this will cause you to lose the activation of the core muscles.

Swiss ball roll outs

abs3 image source: www.mensfitness.com

A progression of the plank is the Swiss ball roll out, I can make this more or less challenging by either doing it from your knees or your feet.  Rest your elbows on the ball and assume the plank position, slowly roll the ball away from yourself remembering to engage the core as previously stated in the plank exercise. Hold for 2 seconds then repeat backward s and forwards in a seesaw motion, this is a very effective exercise for core stability due to the amount of stress that it applies to the abs, oblique’s and lower back.

Jumping oblique twists

abs4 image source: www.healthlisted.com

This is a great cardio move to help burn calories, minimize belly fat and tone the sides. Oblique moves like this one create muscles that pull your body inwards, creating the look that you're after.

 

 

The Russian Twist

abs5 image source: www.mensfitness.com

Twisting whilst keeping your abs stabilized in a strong position is what makes this exercise so effective at tightening your waist, it works the whole abdominal region including the transverse abdominals which lay beneath the outer abdominals. Try slowing the exercise right down to make it more challenging.

Waist trainers

abs6 image source: www.ebay.com

If you girls out there are strength training and want to maintain that small waist, it’s a good idea to think about wearing a waist trainer, especially if you’re squatting and deadlifting a lot (which you should be). These will keep your waist sucked in during the exercises that may cause it grow and look blocky.

Everyday habits that will help you achieve your goal: 

Do 30-60 minutes of cardio at least 5 days a week - Regular cardio will keep your heart healthy, and make it easier to maintain a healthy bodyweight, which is absolutely essential to having abs or a thin midsection. Also, if you focus only on working out or doing situps and don't make the necessary modifications to your diet, you will likely never see the results of all of your hard work show up in the form of a toned belly.

About the Author

Since the age of 7 when I first stepped foot on a rugby pitch, sport and fitness has been a major part of my life. I went on to play a decent standard of ruby which entailed a lot of different styles of training, on and off the pitch. The importance of fitness was further distilled in me when I joined the Army at the age of 16. The Army’s way of physically training it’s soldiers is very different from civilian PT, you are taught to dig deep and find the courage to never give up no matter how hard the exercise, and you must be seen to be giving 100% effort at all times. I loved the Army’s mentality towards training so I became an Army Physical Training Instructor (PTI). I was fortunate enough to be posted into the gym and my main focus was on preparing soldier’s physically for over sea’s operations. I have lifted weights now for around 8 years, I would say I have been seriously bodybuilding for maybe 2 years. When I left the army and started training at Maxxmuscle gym, home of IFBB Pro Anth Bailes, is when I started bodybuilding. Just talking to the guy makes you want to get on stage and he is defiantly a great ambassador for the sport. The army has always taught me that, to progress you need to have short and long term goals, discipline, and a passion for something. My passion is now the health, fitness and anything associated with them. I love training every single day, I love keeping track of my nutrition every single day, and I love helping people out with less knowledge than myself because I was once in their shoes. After competing in 2014 I became part of the monster supplements team. I consider this a massive privilege to have their backing during my 2015 offseason and further competitions to come.
Post a Comment

Please wait...