Strengthen your core and define your waistline!
A defined waist is something many of us aspire to. Yet, it can seem hard to achieve. A small waist comes from a combination of genetics, diet, and exercise. And while we can’t do much to change our genetics, small improvements to our diet and exercise habits can make an enormous difference.
This small waist workout is not a big commitment (it’s only seven minutes!), but doing the workout frequently will help you strengthen your abdominal muscles and define your waistline. The workout is only seven moves, performed for one minute each with no break in between. It utilizes the best exercises for tightening your waist. You can do it at the gym or from the comfort of your living room.
Clean Up Your Diet
Belly fat (top layer) and visceral fat (surrounding your organs) can be incredibly stubborn to get rid of and you don’t stand a chance with just exercise alone. In order to trim your tummy and slim your waist, you’ll need to limit the number of calories you consume each day.
Eating proper portions of nutritious food will fuel your body while keeping you from consuming excess calories– saving your waistline in the process. But it’s about more than just calories! You also need to focus on the right balance of macronutrients (protein, carbohydrates, and fat.)
Eating protein at every meal will keep you feeling fuller for longer. Furthermore, increasing your protein intake will actually boost your metabolism, too (because it takes more energy to digest!)
Eating the right carbs is important too! Whole grains that are rich in fiber, as well as a plethora of colorful vegetables, will provide you with the nutrients and energy you need to get through your workout and day! Fiber will also help keep you regular so you’ll feel light as a feather around your midsection!
Finally, healthy fats from nuts, eggs, and olive oil will keep your body functioning as it should. And an added bonus? They’ll make your hair, skin, and nails, look A-M-A-Z-I-N-G.
Healthy Habits to Develop
We’re going to challenge you to work just a little bit harder. Cleaning up your diet and performing the workout below will help you achieve great results! But we also encourage you to apply these healthy habits each day so you can get your slim waist even faster:
1. Drink at least 8 glasses of water per day. Drink at least 8 glasses of water per day. Drinking enough water helps you flush out toxins that make you bloated. Decreasing puffiness in the stomach region will make your best abs shine through. Additionally, hydrating will help keep your skin clear and your hunger levels stable.
2. Say no to sodas. Even diet sodas! Not only does the sugary drink expand your waistline, but its overt sweetness can actually cause cravings, leading you down a dark sugary path.
3. Try to limit foods that lead to bloat. This includes ingredients like dairy, beans, wheat, cruciferous vegetables like broccoli, and sugar alcohol (commonly found in chewing gum.) While these foods are not necessarily bad for you, they do have a tendency to make us feel bloated. If your goal is a smaller waist, you will want to limit, or possibly even eliminate them from your diet.
That’s all you have to do! Follow these three guidelines and you’ll be one step closer to a defined waistline! Now, let’s get to the workout routine!
7 Minutes to a Small Waist Workout
What You’ll Need: a timer and mat to lay down
What to Do: Do the moves for one minute each, with no rest in between. Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout. Feel free to complete this workout 5 or 6 times per week!
Exercises:
1. Mountain Climbers
2. Russian Twist
3. Leg Lifts
4. Toe Touches
5. Plank Hip Twist
6. Straight Leg Sit Up
7. Bicycle Crunch
Instructional Videos
Mountain Climbers
Russian Twist
Leg Lifts
Toe Touches
Plank Hip Twist
Straight Leg Sit Up
Bicycle Crunch
Did you try our 7 minutes to a small waist workout? If so, be sure to let us know what you thought of it in the comment section!
If you’re looking to shed some belly fat, you should also be doing some HIIT and cardio workouts! While this 7-minute ab workout trains your muscles, high-intensity interval training and cardio routines can melt the fat that keeps them hidden! We have plenty of them for you to choose from, but here are some of the best workouts:
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