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Genetics affect your waist size just as much as exercise and diet.
It's neither quick nor easy to cinch your waist down to it's smallest possible size, but with some determination and a healthy dose of discipline, you can accomplish your waist-cinching goal. You must consistently participate in the best core exercises for your waist to be small. Just like a corset, your core muscles cinch in your waist, support your back and hold in your internal organs. They also give your waist it's definition and firmness. A healthy diet also plays an important role in how much fat you carry on your belly.
Function of Your Core Muscles
Your core is made up of a large array of muscles and is more complex than you may realize. Your abs, rectus abdominis, internal obliques, external obliques and transverse abdominis are all part of your core -- as well as the erector spinae and multifidi muscles in your back. The job of your core muscles is to move, stabilize and support your spine and give support to your internal organs. These muscles allow you to bend forward, backward, side to side and to twist in either direction.
Walk the Plank
The front plank is one of the most effective exercises to tighten your core muscles and cinch in your waist, according to the American Council on Exercise. Exercises for your core can be done two to three times per week. For front plank, begin on your forearms and knees. Gently step one foot back at a time until you are on your forearms and feet. Bring your head, neck, spine and hips in a straight line. Tighten your abs and hold this position for at least 30 seconds. Work up to a minute or more and do two sets.
Sweat, Quiver and Shake
Side planks are just as challenging as front plank and really put the emphasis on your obliques, which are the muscles on the sides of your waist. Lie on your side with your body in a straight line. Stack your feet so that the sides of your feet are touching. Place the forearm of your bottom arm on the floor with your elbow directly under your shoulder. Lift your hips up off the ground slightly and don't let them sag forward or back. Imagine a pole running through the top of your head, neck, spine, hips and legs so that you keep your body in a straight line. Don't be surprised if you sweat, quiver and shake.
Lunges With a Twist
Another effective waist-cinching exercise is walking lunges with a twist. This exercise works your core muscles and puts an emphasis on the sides of your waist. Hold a medicine ball close to your chest. Lunge out with your right leg and slowly drop your back knee toward the floor. Hold the ball out to the front but keep your elbows bent. Twist to the right as far as you comfortably can. Untwist and lunge out with your left leg. Drop your knee toward the ground and this time twist over your left leg. Do two sets of 20 reps.
Nutrition and Other Tips
Exercise will help to shrink your waistline, but a healthy diet is also important. Body fat is soft, shapeless and voluminous. It will add inches to your waistline and cover your firm, shapely muscles. Eat five or six small meals throughout your day to keep your metabolism churning. Include lean, high quality protein and plenty of fresh fruits and veggies. There's a fine line between too many calories and too few. ACE says that it's important to eat enough to make sure you have energy for your workouts. However, you still need to track calories to make sure you don't eat too many. Keep a daily food journal and take advantage of calorie-tracking apps or Online tools.