What is the fastest way to get a smaller waist?

Strengthening your deep core muscles will help to 'tighten the corset' and slim down your waist." Jen advises ditching sit-ups – which target a different stomach muscle – and instead trying core bridges, heel sliders and 'dead bugs', which are more effective for a slim waist.

fitandwell.com - How to get a slim waist and tone up | Fit&Well

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Learning how to get a slim waist or a flatter stomach is high on the list of many people's fitness agendas — and not just for aesthetic reasons but for health goals too. However, slimming down your waist is a process that takes hard work and commitment, and it should be carried out safely to ensure it's sustainable and does not hinder your health. Toning your stomach is often the byproduct of losing weight safely, and it's a process that can be achieved by entering into a calorie deficit . This term refers to the process of expending more calories than you consume — a method that often goes hand-in-hand with the best exercises for weight loss , along with maintaining a healthy diet. When deciding on your form of fitness, be sure to find an exercise you enjoy — whether it's high-intensity interval training (HIIT), yoga, or the best ab workouts as you're more likely to stick with it and get one step closer to achieving your fitness goals. Stomach fat can be stubborn to target. That's because this area comprises two types of abdominal fat; visceral fat and subcutaneous fat. Lowering the former kind of fat can help to reduce the risk of long-term health conditions as it's the fat that sits between your abdomen and your organs. While the latter refers to the visible layer of fat just underneath your skin. On your journey towards a slimmer waist, losing weight in either of these areas won't happen instantly, but stick with it, and you'll see results. To help you learn how to get a slim waist or toned stomach, we spoke to a handful of nutritionists and personal trainers to find out the latest train of thought. Jen Skym Personal trainer Jen Skym has been working as a personal trainer since 2010. After giving birth to her son in 2014, she gained first-hand experience of how hard it can be to regain your fitness following a pregnancy so she made the decision to train in pre and post-natal exercise helping new mums keep fit post-birth.

How to get a slim waist tip #1: Hula-hoop away fat

Remember how much fun hula hooping was as a kid? Guess what – it still is! Plus it's one of the best workouts for abs that you can do. "It's a brilliant way of working all your core muscles to clinch you in at the waist and help you lose weight," says personal trainer Jen Skym (opens in new tab). "You need very little space to do it, and as well as a cardio workout, hooping is a fab core exercise. You can do it in front of the TV and a weighted hoop will help you burn more calories – and lose weight faster."

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In fact, one study (opens in new tab) found that women using a weighted hoop lost on average 3.4cms from their waist and 1.4cm from their hips in just six weeks!

2. Forget sit-ups

"When looking how to get a slim waist, you need to focus on your deep core muscles," explains Jen. "Your transverse abs, located deep within the 'six-pack' area, act like a corset around your midsection. Strengthening your deep core muscles will help to 'tighten the corset' and slim down your waist." Jen advises ditching sit-ups – which target a different stomach muscle – and instead trying core bridges, heel sliders and 'dead bugs', which are more effective for a slim waist. "Side planks are also great at targeting your obliques, the muscles either side of your waist." For more killer core moves, check out our 30 day abs challenge. We also love this lower abs 10-minute workout with Madfit...

3. Eat bloat-blasting foods

Often women feel self-conscious about their tummy, not because of the size or shape, but because it is bloated and sticking out, says nutritionist Becs Steele, from B Well Nutrition (opens in new tab). Want to beat the bloat and get a slim waist? "Start the day with a cleansing cup of fresh ginger and lemon tea. Simply mix peeled and grated root ginger and freshly squeezed lemon juice with boiling water. This will rev up your metabolism and cleanse the digestive system," says Becs. Then up your protein intake. That means eating lots of fish like salmon, cod, haddock and mackerel, or a plant-based alternative like tofu if you're veggie. You could also supplement your diet with one of the best protein powders for weight loss. Becs adds: "Avoid processed carbs like white bread and pastas, pastries and crisps that cause bloating and weight gain, and instead choose slow-release carbs from wholegrains, colourful root vegetables, beans and pulses. Add lots of leafy greens that are high in magnesium and micronutrients that aid digestion."

4. Chill out

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If you're searching how to get a slim waist and trying to shred stubborn fat from your waist and stomach, stress is the enemy. The thing is, the more stressed we are, the more we produce cortisol, which inhibits fat loss. Because increased levels of this hormone also help cause higher insulin levels, your blood sugar drops and you crave sugary, fatty foods. Keeping your stress levels down can help with weight loss, but don't get too relaxed… sitting down at a desk or the sofa for too long decreases the activity of an enzyme called lipoprotein lipase, which helps us burn fat around the middle. Standing, on the other hand, burns twice as many calories as sitting.

5. Blast belly fat with HIIT

Want to know the ultimate exercise for how to get a slim waist? Evidence has found that high intensity interval training (HIIT) can specifically blast belly fat. A 2018 study (opens in new tab) found that HIIT significantly reduced total, abdominal and visceral fat mass (fat stored around your vital organs). The high intensity nature of a HIIT workout also means that you carry on burning calories even after you've finished your workout – this 'afterburn effect' helps to rev up your metabolism and torch calories for up to six hours! Try this beginner's HIIT workout with Joe Wicks...

6. Be mindful

Slimming down your waist isn't just about a healthy diet; it's about what's going on in your head, too. Interestingly, a study by Brown University (opens in new tab) found that people who practiced mindfulness and meditation had less visceral fat (the dangerous hidden fat stored around your vital organs). By contrast, those who are less mindful have, on average, an extra pound of fat inside their bellies than those who live in the present. New to meditation? Try the Headspace (opens in new tab) or CALM (opens in new tab) apps.

fitandwell.com - How to get a slim waist and tone up | Fit&Well

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