7 workouts for small waist and a flat stomach

Discover how to get a smaller waist with the right exercises, foods and looks!

small waist workout

A common desire among many women is to have a small waist, which gives clothes a special charm, whatever the occasion. And, the good news is the fact that you know that there are several workouts and foods that help to achieve this goal.

Below are seven exercises for smaller waist and work the hip muscles, and lower abdominal, obliques and buttocks. All of these workouts are designed to tone the torso and lower body in a uniform way, to tone and better define the waist.

7 Best small waist workout

Ab workout that most help women slim their waist (obliques and transversals). It helps you to have a more upright posture and, consequently, you achieve thin waistlines.

1- Turning Torso

small waist workout

  1. Start with sitting on a floor. Stretch your left leg and bend your right leg.
  2. With your right hand behind you, turn your upper body to the right and place your left arm over your bent knee.
  3. Do not exaggerate the turn; this must be a stretch, not a strain.
    Wait about 10 seconds and return to the starting position.
  4. Repeat on the other side.
  5. Do 5 repetitions.

2- Leg lifts

small waist workout

This first exercise will help you reduce your waist and hips, work your buttocks and abductors. Also, to perform this workout you only need a mat to lie down on.

  1. Lie on your back with your back to the floor, legs and arms stretched out.
  2. Raise a leg and stretch your abdomen to begin tracing circles the air, to both sides and for 20 seconds.
  3. The back and the hip must be always stable and supported on the ground.
  4. Go back to the initial position and make this exercise with other leg.
  5. Do 15 repetitions each leg.


3- Heel touch

exercises for smaller waist

  1. Lie down on the ground, bend your knees and separate your legs a little more than the width of your shoulders. Extend your arms with palms inward.
  2. Exhale and press your torso to the left to touch the left heel with the fingers of your left hand.
  3. Hold this position for one second.
  4. Return slowly to the starting position and inhale. Do the same with your right side.
  5. Repeat 30 times.

4- Side plank

small waist workout

This exercise, in addition to reducing waist circumference, will also allow you to work on your rectus abdominal and external obliques.

  1. Lie on your side, one leg on top of the other, with your forearm and hand resting on the ground.
  2. Contract your abdomen and raise your whole body until it is aligned from feet to head.
  3. Keep the posture for some few seconds.
  4. Return slowly in the initial position and change sides.
  5. Do this circuit for 30 sec each side.

5- Oblique V Crunch

small waist workout

  1. Lie down on your right side. Place your legs on top of each other and place your left hand behind your head.
  2. Lift your legs straight off the floor and bring your torso to your legs, forming a “V”. Support yourself with your right hand.
    Slowly lower yourself back onto the yoga mat.
  3. Repeat 10 times for each side.

6- Bicycle Crunches

small waist workout

Another perfect exercise for reducing waistline is cycling on air. In addition to exercising rectus abdominal and obliques, the bicycle maneuver will allow us to work the quadriceps, buttocks and hip extensors.

  1. Lie down on your back with your legs extended, your feet slightly raised and your hands on the sides of your head.
  2. Slightly raise your head and contract your abdomen while bending your left knee, inclining your torso and bringing your right elbow toward the knee.
  3. Return to the initial position and bend right knee, now bringing the left elbow to it.
  4. Repeat this exercise 10 times

7- Windshield wiper

small waist workout

  1. Lie on your back on the floor and place your arms straight at your sides for support.
  2. Bend your knees at a 90-degree angle.
  3. Turn your legs to the left side, but do not let them touch the ground.
  4. Keep this position for a couple of seconds, then return slowly to the initial position.
  5. Repeat with your right side.
  6. Do this circuit 30 times.

Foods for small waist

red fruits

There are foods that help to slim the waist, because they help to burn belly fat:

Raw Salads and Fruits: they have a high fiber content, ensuring a good bowel function and helping to reduce size.

Red Fruits: these fruits are antioxidants that help to control the inflammatory process, better known as “little fat”. They also help in blood cleanse.

Whole grain cereals: they help regulate intestinal function and keep insulin and blood glucose levels in balance. They are also rich in B vitamins, which helps control cortisol in the body (this hormone in excess, along with stress, accumulates fat in abdominal area).

Parsley: has a diuretic action, which cleans the kidneys and filters the blood. In this process a good amount of sodium is eliminated from the body, causing it to small waist.

Cinnamon: Besides having a thermogenic effect, it also helps to reduce the feeling of hunger.

Broccoli: Besides being high in fiber, it also has a good calcium content – a mineral that helps stave off fat.

Green Tea: Green tea is a powerful ally, because it has a thermogenic effect, helps with hydration, reduces excessive hunger, and improves digestion. These effects prevent the accumulation of toxins in your body.

Red Pepper: capsaicin, an active ingredient in pepper, has a thermogenic effect that speeds up the metabolism and helps to spend energy and break down fat cells.

Ginger: just like red pepper, it has a thermogenic effect that speeds up the metabolism.

Hibiscus Tea: helps regulate the intestine, fights free radicals because it is rich in antioxidants, and combats fluid retention.

Lemon juice: has a diuretic effect. In the peel has fiber that helps give a feeling of satiety, and also has a positive effect on metabolism.

Salmon, Tuna, Cod and Sardines: these fish are rich in omega 3, which increases HDL and reduces LDL. This prevents the accumulation of unhealthy cholesterol and helps improve the metabolism. Omega 3 also acts by increasing satiety.

Skimmed Yogurt: rich in calcium and low in fat. It helps reduce fat, because it works with the metabolism, accelerating the burning of fat.

Mushroom, Walnuts, Asparagus: they are rich in chromium, which helps reduce abdominal fat and total fat. It also helps reduce the craving for sweets and controls appetite.

Attractive looks for small waist and enhance the silhouette

small waist workout

Some clothes have the power to give women the appearance of a thinner waist.

Ana Vaz, image and style consultant, explains that the right looks for this are those that respect the waist design or create it. Thus, blouses, blazers, jackets and straight cut dresses are excluded. “Straight cut blouses will only create the illusion of a thin waist if they are made of soft fabrics and worn inside pants and skirts,” she says.

According to the style consultant, A-cut skirts are the best to create this illusion, as well as pants of this cut (pantaloons with not too wide legs and in soft fabrics).

“If the woman has a thicker waist, it’s worth investing in dark blouses and lighter underwear,” says Ana Vaz.

Also according to the consultant, blouses and jackets that create the illusion of a waist are the ones that already have the design of this waist in the piece itself (they taper towards the waist and open up from there, creating an hourglass design).

Get inspired with some clothes and looks that follow the concepts described above:

small waist workoutsmall waist workoutsmall waist workoutsmall waist workout

Now you already have good tips to achieve a thinner waist! And the proposal is to unite all these guidelines – following a good diet, doing exercises that help achieve it, and choosing the right clothes to put together your looks – to obtain better results.

Share these effective small waist workout with all your friends!