I believe anyone can achieve a smaller, more toned waistline (no matter your age or genetic make up) – and despite what some celebrities may tell you, you don’t need to suffer 10 hours a day in a waist trainer to do so!
What you do need is consistency, better eating habits, a form of cardio (even just walking or jump rope) AND making sure you are working the correct muscles.
The muscles you need to work in order to achieve a smaller waist is the Transversus Abdominis muscle. Also known as the “corset muscle”, this is the muscle that tightens when you cough, sneeze, or laugh.
In my experience, working my obliques with different twists – weighted or not – has never really given me a smaller, curvier waist. Toned, yes, but in a boxier way, which IS still attractive, just not quite what I wanted. It wasn’t until I learned about the Transversus Abdominis that I started to see the results I aimed for.
Aside from that, you also need to work your lower back (yes, your lower back!), which will help to trim excess fat off of the back of the waist. I then perform an amazing waist-whittling stretch.
SO, here is a 3-step small waist workout routine that you can perform DAILY which will work the Transversus Abdominus, while also working the lower back and finishes things off with a wonderful and elongating waist stretch.
♡ Begin with a stomach vacuum.
Target the Transversus Abdominis with a stomach vacuum. Working these deep abdominal muscles will help pull in your waistline like a natural corset and flatten your stomach.
A stomach vacuum is when you first expel all the air out of your lungs, and then pull your core muscles in as deeply as possible. It’s a little tricky at first, but you will get the hang of it and it DOES work. 1 set of 5 reps.
Here’s a video that demonstrates the stomach vacuum.
♡ Next, work the lower back.
The key to melting that muffin top is by targeting your lower back. By strengthening those opposing muscles, your waistline will pull in. To do this, I love the Superman Sling exercise.
♡ On a rug or mat, lie down flat on your stomach, keeping your arms & legs extended.
♡ Keeping your torso stationary and your arms & legs straight, simultaneously lift your arms & legs off the floor and toward the ceiling, forming a “u” shape with your body. Your back will arch as you lift several inches off the floor.
♡ Hold for a count of 20, then rest for a count of 20 to complete one rep. Begin with 1 set of 5 reps.
For a video demonstration, you can watch how here.
♡ Finish with a waist-whittling stretch.
I love doing Callanetics and this waist-whittling stretch is wonderful and elongates the waist muscles. It is so important!
Learn and watch how to perform this stretch here.
There you have it. My daily small waist workout routine. If you stay consistent, you will see that waist pulling in and your stomach much, much flatter!