Skip to Main Content

Our Strength Block is Coming Soon! Details Here

How to Get a Smaller Waist: Tips & Exercises for a Smaller Waist

Read Time • 5 Min
  • Category Fitness
  • Membership Free


Whether you are trying to get a smaller waist as part of a plan to reach a healthier bodyweight, or you are just looking to tone your core, these tips and exercises can get the job done.

The most important thing to understand when trying to get a small waist is that a healthy bodyweight is priority one; strength training for the entire body and a healthy diet are key. 

If you need more specific guidance, consider FB Plus or a full Workout Program, like FB Abs.

Best exercises for a smaller waist:

HIIT - HIIT, or high intensity interval training, is a great way to get the most out of your workouts, without spending a ton of time working out - you really don't need to spend hours in the gym to see results! You will definitely be working hard, but HIIT has been shown to be an excellent way to burn fat, increase your cardiovascular threshold, and build type 2, or fast twitch, muscle. Keep in mind that HIIT should not be done more than 2-3 times a week, as your body needs time to heal from this kind of training.

Try this: 32 Minute HIIT Cardio and Abs Workout - No Equipment HIIT and Abs (Low Impact Mods)

Strength Training - Lifting weights is one of the best things that you can do for your health. The list of mental and physical benefits of strength training is miles long, and it can also be very helpful when trying to lose weight - and keep it off (including stubborn belly fat). You cannot spot reduce fat, so make sure to adapt a smart, well balanced, total body routine. Make sure to give each muscle group a chance to fully heal before you work it again (usually 2-3 days of rest in between).

Try this: 32 Minute Sweaty Lower Body Strength Workout with Lower Body Cardio Intervals

Bodyweight Cardio - Not only is cardio healthy for your heart, it can also help maintain a healthy bodyweight. Instead of jumping on the treadmill or elliptical for thousands of identical repetitions, consider trying a bodyweight workout video that utilizes all kinds of different ranges of motion and movement planes - this will help you move and feel like an athlete. Keep in mind that more is not necessarily better - make sure that your training is diverse and a reasonable length - for example, most of our workouts are around 40 minutes total, on average.

Try this: 30 Minute Bodyweight Cardio Workout - At Home Cardio with No Equipment

Everyday habits that will help you achieve your goal:

Eat healthily -  Eating a well rounded diet can also help you get a smaller waist, reach a healthy bodyweight, and most importantly, feel the best that you can. Find hundreds of healthy recipes here

Do 30-45 minutes of cardio 3-5 days a week - Regular cardio will keep your heart healthy, and make it easier to maintain a healthy bodyweight. Also, if you focus only on working out or doing situps and don't make the necessary modifications to your diet, you will likely never see the results of all of your hard work show up in the form of a toned belly. Make sure that you are not overeating or consuming more calories than you are burning each day (talk to your doctor or a nutritionist about how many you should be aiming to consume each day).

Mind your posture - Increase your overall body awareness; stand up straight and keep your abs pulled in tight and it will make an immediate and long term difference in how toned and flat your stomach is.

Avoid excess sodium and carbonated drinks - Extra sodium in your diet can make you retain water and swell. An easy rule to avoid extra salt is to eat packaged, processed food as little as possible. If you want to get a toned, tight midsection, keeping a well balanced diet has a twofold benefit; it will keep you at a healthy weight long term, and reduce the chances of retaining water weight.