The beauty standards have changed over the years; however, regardless of body proportions and weight, most women want to have a small waist, or an hourglass figure. It is a goal that any woman can achieve; however, some will need 2 weeks to achieve it and others will need 30 days. Don’t give up if you don’t see instant results. Sometimes all it takes is to change one habit, for example exercise in the morning rather than in the evening to achieve your goal of a small waist.
How often do I need to exercise?
You don’t have to do targeted waist exercises every day. All you need to enjoy a slimmer waist is 3 workouts a week combined with other cardio activity. The plan is to strengthen the obliques and abdominal rectus, which have major impact on the appearance of our body, in this case on the small waist.
The main rule when you waist train
Did you know that heavy weights make the muscles more prominent? The heavier the weight, the more visible the muscle. There is only one main rule that you need to follow. So, if you want a smaller waist, choose light weights for your training so that you do not increase the obliques.
Somatotypes
Do you know what they are? Every human has a different body type. There are three body types to choose from: ectomorphs, endomorphs and mesomorphs. We are not going to delve into anthropometry today but I will try to explain somatotypes and make it as simple as possible.
- Ectomorphs are usually lean; they tend to have nicely toned muscles and little fatty tissue – think gymnasts or swimmers, although swimmers frequently have broad shoulders.
- Endomorphs are more oval; they need to put in much more effort into their workouts to get the same results as people with the other body types. Those people are good in the shot put, rugby or heavy athletics, such as weight lifting.
- Mesomorphs have strong bones and well-developed muscles. They are excellent body builders or sprint runners.
Each of us is a combination of the three body types with one being the prevailing one. There are few people who combine all the three body types and it is equally hard to find a person who is only one somatotype. So, if your friends reach a certain milestone faster, it means that they are more pre-programmed to do it. No need to worry though – you can reach it too, only at a different pace. You may actually reach your goals faster during another physical activity.
Back to the small waist that you can get in just 30 days. All you need is a good training plan and the right diet. The plan has been designed to ensure you train three times a week, every other day.
Day 1
- Plank hip dips – start in a standard plank position. Once your body is stable, add hip rotation to the floor. Repeat 100 times. Your hip does not need to touch the floor; it’s enough if you lower it as low as possible. While doing the plank, please make sure you keep your head, your hips and your back in a straight line. If you are unable to keep such a position, it is better if your hips hike up towards the ceiling than droop toward the floor.
- Side plank – get down on your hands and toes. Lift one arm and one foot (on the same side) off the ground so that your body side is in a straight line above the floor. Hold for two seconds and change sides. Repeat 30 times on each side. If you want to make it more difficult, start from the traditional plank. This exercise engages your obliques.
- Russian twist – this is a very well-known and effective exercise. Sit down on the floor. Elongate and strengthen your spine. Bend your knees and lift them off the ground. You can do this exercise with or without a weight (just make sure the weight is light). Twist your torso from side to side so that you can nearly tap the floor beside you. Keep your elbows wide. Make 30 twists on each side. This exercise also engages your obliques, among others.
- Standing weighted twists – the same rule: the dumbbell should be light. Stand with your feet hip-distance apart. Hold your dumbbell at your belly level, keep your elbows wide apart. Twist from side to side. Keep your hips stable in one position. Do not take your heels off the ground. Do 30 repetitions on each side.
Day 2
- Get down on your fours – cross over to touch your ankle with your opposite hand. In this exercise, you draw your knee towards your chest.
- Knees to the side – start in an all-fours position. Draw your knee to your ribs on the outer side of your body.
- Twisted crunches on your back – lie down on your back, your hands on your neck, your elbows wide apart. Lift your shoulders and your legs off the floor. Curl up towards your legs so that your elbow touches the opposite knee. Repeat for one minute.
- Lie on your back – open your arms to the side, do not bend your knees, keep your legs wider than your hips. Lift your body off the floor and bend so that one hand touches the opposite ankle. Do not lift the other hand and the other leg off the ground. Make sure you do not rest on your elbow while doing this exercise.
Day 3
- Twists on your back – lie on your back, bend your legs. Lift your shoulders and cross over to touch your ankle – from side to side. Repeat 30 times per side.
- Raising legs from side to side while lying on the back – lie on your back, bend your hips and your knees so that you get a 90-degree angle. Extend your arms out to the sides, lie flat on the floor, raise your legs from side to side. If you want to make that exercise more difficult, keep your legs straight. Do not hurry. Repeat 20 times on each side.
- Side plank – do the plank by supporting your body on one elbow and one foot. Extend your body. Raise your arm towards the ceiling. Twist the torso when lifting the arm above your body (you can touch your ribs or your back) and going back to the starting position. Do 30 repetitions on each side.
- Scissors kick with a twist – lie down on your back with your legs extended in front of you. Lift your shoulders, twist side to side and draw one straight knee to the hand. Do not put your legs back on the floor. Repeat 30 times on each side.
Make sure you get other types of physical activity on other days so that you get the best results and enjoy your slim waist in just 30 days. The additional benefit of those exercises is that all of them will not only cinch your waist but they will also tone and sculpt your entire body because you cannot only work on your obliques.