9 Effective Exercises + Tips To Get A Smaller Waist in 2021

A smaller waist is something that people associate with beauty. On the other hand, someone with a wider waist are seemed to be “unhealthy”. In any case, research over the years have proved that this is not true. Yet, the downside of having fat around your waist involves several health problems. Some of which include high blood pressure and breast cancer. This is why, reducing that fat is significant to keep your health in check.

Many people are unaware that spot reduction is unachievable. Losing weight from your arm, thigh, abdominal area alone is not possible. A proper diet with the right exercises to lose weight go a long way. It is important to focus on your body fat percent not one part of it. Losing weight from your belly area can get challenging. Despite that, a disciplined lifestyle will help you achieve that.


According to a recent study, taking short breaks from sitting can sculpt your waist.

There are several exercises that one can do for a smaller waist. These exercises will help reduce fat and gain muscle. Research shows that 30-minutes of exercise daily can help you lose weight. It helps maintain body fat levels as well. Along with exercises, some yoga moves can facilitate weight loss.

Here’s a few you can do!

1. Burpees


Burpees are an exercise that target all your major muscles at once. They are very effective when you need to reduce body fat. Burpees help burn numerous calories at once. This then helps you get a smaller waist.

You start with a squat. Lower your hands on the floor. Push your weight on your hands and kick your legs behind. Perform a pushup. Do a frog kick, jump back to your initial position. Keep your arms over your head. That makes one burpee!

Reps: 10-15, Sets: 3-5

Tip – Maintain a natural breathing pattern.

2. Wall Crunch

wall crunches

Wall Crunches are a good alternative to the usual crunches. They target your abs and help you slim your waist. Wall Crunches do not need equipment and are even at home.

Lie down flat on your back. Keep your glutes as close as possible to a wall. Place your hands behind your head and your legs up the wall. Lift your upper body through your shoulders. While doing so, squeeze your abs and hold for 2-3 seconds. Return to your initial position and repeat.

Reps: 15-20, Sets: 2-3

Tip – Exhale and squeeze your abs, Inhale and move to the initial position.

3. Plank Hip Dips

9 Effective Exercises + Tips To Get A Smaller Waist in 2021

Plank Hip Dips are an upgrade to the usual plank. It targets the abs and obliques. It helps engage your core muscles as well. As a result, could help give you a smaller waist.

Start with a normal plank. Dip your both to the left towards the floor. Come back to your initial position and dip to your right. Keep doing it until your set is complete.

Reps: 30 seconds – 1 minute, Sets: 2- 3

Tip – Keep your body as low as you can!

4. Russian Twists

Russian twist

Russian Twists target the abs and the obliques. It strengthens your core and works muscles from the abdominal area. As a result, the help tone your abs and reduce fat from the waistline.

Sit down on your mat and lift your feet while keeping your knees bent. Make sure that your body along with your torso and thighs form a “V”. Twist your abs to the right. Come back to the center and twist to the left. This makes 1 repetition.

Reps: 12-15, Sets: 2-3

Tip – Bring your legs up and cross them if you want to take it up a notch!

5. Heel Touches

heel touches

Heel Touches target your obliques in the side and front. This will help reduce any fat around that area and sculpt it effectively. Heel touches are not complex and can be performed by beginners as well.

Lie down flat on your mat. Keep your knees bent in a way that they face the ceiling. Raise your shoulders a little. With the help of your abs, crunch your right oblique. Touch your right heel with your right hand. Come back to your initial position, repeat the same on your left side.

Reps: 30, Sets: 2-3

Tip – Pair it up with plank jacks!

6. Starfish Crunch

9 Effective Exercises + Tips To Get A Smaller Waist in 2021
Image Source: FITPASS

Starfish Crunches work your upper and lower abs. They target the obliques as well. It is effective and does not require heavy equipment. Pay attention to your breathing pattern while performing the exercise. It will help sculpt your core.

Lie down flat on your mat. Keep your legs apart and hands above your shoulders. Bring one arm on top across your body in a diagonal way while lifting the opposite leg. You can touch your shin with the same hand or try to come as close to it with the same hand. That will finish your crunch.

Reps: 20, Sets: 3

Tip – Do not loosen your core while performing the exercise!

7. Chaturanga Dandasana

chaturanga dandasana

Chaturanga Dandasana is also known as “Low-Plank”. It engages multiple muscles including the core. It is a popular asana that helps strengthen your core. This should be done 5 times.

You start in a high plank. Shift the plank forward, move the shoulders in front of the wrists and feet up on tip-toes. Move downwards and bend your elbows straight back. Keep your upper arms parallel to the floor. Hold the pose. To finish up, you can do the upward dog pose.

8. Sethu Bandha Sarvangasana

Bridge pose

Also known as “The Bridge Pose”, this asana helps weight loss. In addition, it improves digestion and thyroid levels among other benefits. Stay in pose for 30 second –1 minute for best results.

Lie down flat on the floor. Extend your arms on the floor. Try to touch your heels. Keep your feet parallel and press your soles down to the floor. With the help of that lift your hips off the floor. Your arms will be on the floor stretched. The position will be comfortable, stay here for a couple minutes. You can use a yoga block to support your back during the pose.

9. Surya Namaskar


Surya Namaskar is known as “The Ultimate Asana” or “Sun Salutation” has numerous benefits. It works on every part of your body and is an intense physical exercise. 10 minutes of Surya Namaskar could burn more calories than swimming for 10 minutes.

Surya Namaskar is performed in 12 steps with the help of 12 poses.

  1. Pranamasana/The Prayer Pose
  2. Hasta Uttanasana/ The Raised Arms Pose
  3. Hasta Padasana/ The Standing Forward Bend Pose
  4. Ashwa Sanchalasana/ The Lunge Pose
  5. Chaturanga Dandasana/ The Plank Pose
  6. Ashtanga Namaskar/ The Eight Limbed Pose
  7. Bhujangasana/ The Cobra Pose
  8. Adho Mukha Svanasana/ The Downward Facing Dog Pose
  9. Ashwa Sanchalasana/ The Lunge Pose
  10. Hasta Padasana/ The Standing Forward Bend Pose
  11. Hasta Uttanasana/ The Raised Arms Pose
  12. Pranamasana/ The Prayer Pose

It is important to follow these 12 steps in order to receive the best results. You must perform it in the right order with a clear conscience. This will help you experience the effectiveness of it.

If you’re someone who wants to break away from the mundane, you can try HIIT or Tabata. Both of these forms are physically demanding and burn a lot of calories. They consist of different exercises. If you’re bored from the same old routine every day, try this out!

Additional Tips To Get A Smaller Waist

1. High Intensity Interval Training(HIIT)

Hiit to get a smaller waist

HIIT can is an advanced cardio workout. An exercise that includes a high intensity exercise for a short period and low intense recovery time or breaks.

For instance- You could perform Power Jacks for 30 seconds and Toe Taps for 30 seconds. Here, high intensity would be Power Jacks and Low Intensity could be Toe Taps.

HIIT workouts do not just include 2 exercises. They include multiple high and low intensity workouts. One whole circuit of HIIT could last for 7-10 minutes. One whole HIIT workout could include 2-3 circuits with 45- 60 second breaks in between each circuit.

HIIT workouts target multiple areas of your body. They help reduce body fat percent and cut down fat around the waistline. Hence, a HIIT workout would be much more effective as compared to usual cardio sessions. Having said that, HIIT workouts should not be done more than 2-3 times a week.

2. Tabata

Tabata exercise to get a smaller waist

Tabata is a form of HIIT workout. It includes exercising for 20 seconds and resting for 10 seconds. One full circuit of Tabata is 4-minute-long and it usually includes 4 circuits, each with 1-minute breaks in between.

For instance, one circuit of Tabata could include:

  • Burpees
  • Rest
  • Reverse Lunges Right
  • Rest
  • Squat Jumps
  • Rest
  • Mountain Climbers
  • Rest
  • Reverse Lunges Left
  • Rest
  • Shoulder Taps
  • Rest
  • Squat Jumps
  • Rest
  • Burpees.

Each exercise for 20 seconds with 10 seconds if rest in between. This would be one circuit of 4 minutes. You could perform different exercises or one exercise for the whole circuit.

Tabata routines are effective in terms of fat loss and building muscle. Hence, when it comes to a smaller waist, Tabata would be one of the best choices.


Food to get a smaller waist

Eating the right foods is as important as exercising. If what you eat is not healthy enough, you won’t get the desired results. This is why, the right amount of everything is essential.

4. Drink plenty of water

Water is 100% calorie free. It is a healthy substitute for soft drinks and other beverages. If consumed before meal, it will help keep calorie consumption in check!

5. Avoid sugar, processed foods and refined carbs

Sugar will help you cut down calories. Processed foods include high amounts of sugar, salt and fat. Refined carbs digest easily and may lead to overeating.

6. Avoid too much salt

Having too much salt in your food can cause bloating. It can also swell up your belly area. This is why, keeping your sodium intake in check is essential.

Some foods that help fight fat around the waist are Bananas, Yogurt and Green Tea. Garlic, Quinoa, Cottage Cheese, Kimchi, Chia Seeds and Tuna are others. A good amount of protein, fruits and vegetables in your diet would help you.


With the right dedication, a smaller waist is achievable. Even so, spot reduction is a myth. This is why, to have a smaller waist you will have to reduce your body fat. Simple but effective lifestyle changes can go a long way.

The key to anything is consistency. Expecting immediate or quick results won’t take you anywhere. It will demotivate you. Keeping shorter goals for yourself will help you stay motivated to keep going.

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