How do u make ur waist smaller?

[Anonymous]

Im at 24 inches rn but I want to lose at least one more inch to get a.63 whr

losing weight is a given but I want to know if there’s any good exercises etc etc that help with slimming or making the waist look slimmer

[dynamicyandere]

You’ll need to first burn off body fat by proper diet. You want to be in a caloric deficit, but not too extreme of one. I’d say a 200-400 caloric deficit would be a safe and effective range.


(Too little of a deficit and you won’t get results—too much of a deficit and you could risk your metabolism slowing down.)



Then, there’s eliminating food from your diet that causes bloating.


For specific exercises, the best thing you can do is work your TVA (Transverse Abdominis) by doing what’s called the stomach vacuum exercise.


Basically, it’s a muscle that acts as your body’s natural corset. So, if you strengthen this, it’s like you’ll always have this natural corset working for you to slim your waist.


That’s the most important abdominal exercise you can do for a slimmer waist, but to supplement that, you could add things like planks, leg raises, crunches, and other core exercises.


(Just make sure you have little to no food in your stomach when you’re doing the stomach vacuums and other abdominal exercises so that you can implement full contraction of your muscles. You can always have a nice hearty post-workout meal.)


As for the stomach vacuum exercise, and excellent resource is Mind Pump, which are 3 licensed personal-trainers/gym-owners who have all sorts of great fitness education videos:

https://youtu.be/VgPyxN5QIGs

[jahaims]

You can't "target" fat. The best you can do other than losing body fat is tone it with muscle.

[pascal_climbs]

Waist size is dependent on hip bone structure and fat content. You cannot go smaller than your bone structure. From your description it is not clear where the size comes from.

[Anonymous]

Why not shareing pic with it