How to Get a Smaller Waistline

Getting a smaller waistline requires exercise and portion control.

A flat stomach is a coveted thing. It's a sign of good health. Not only that, a smaller waistline reduces your risk of type 2 diabetes and heart disease. Obtaining a smaller waistline involves several different things. Not only does it mean exercising more, but it also means watching your diet as well. Some people naturally carry weight in that area, which will make it more difficult.

Things You'll Need

• Recumbent exercise bike
• Food scale
• Stability ball

Instructions

1. Perform a full-body strength training routine twice per week. According to the American Journal of Clinical Nutrition, women that do a full-body strength-training workout twice a week burn more fat from their waistline than those who don't. Include exercises that target the abdominal muscles such as standard crunches and oblique crunches.

2. Exercise using a recumbent exercise bike two to three times per week. Use it more often if you are an advanced exerciser. The recumbent bike targets the lower abdominal muscles.

3. Measure your food. Diet makes up a large part of losing weight and getting a smaller waistline. It's difficult to calculate portion sizes and calories without weighing your food. Start out by measuring all of your food using a food scale. After a while, you should be able to estimate portion sizes.

4. Exercise your waistline using a stability ball. According to the Journal of Strength and Conditioning, you engage more muscles by doing crunches on the ball than doing standard crunches.

Tips & Warnings

• Consult with a doctor before starting a diet or fitness program.

References

• Health.com: Get a Flat Belly
• Health Central: Smaller Plates, Smaller Waistline