It’s impossible to lose weight by just focusing upon specific areas, however you can always get a smaller waistline and bigger hips. There are a few muscle groups that are solely responsible for our midsection and all you need to do is find exercises that work on isolating these muscles. Another way is to exercise these muscles in a way that they become strong and toned, but not big and bulky. So, how to get a smaller waistline and bigger hips? Let’s learn quickly in this article!
Our mid-section only has a set of 3 main muscle groups and each of them plays a particular role in how our waist and stomach look. If your deep-lying transverse abdominals are not strong enough, your stomach will stick out and the chances for having a smaller waistline will decrease. Your external and internal oblique muscles are responsible for giving the waist shape and contribute to that hourglass body shape you want to achieve.
If a slim waist as well as bigger hips are your ultimate goal, you should be focusing on toning and strengthening up these muscles. For this purpose you will be needing a mix of body-weight dynamic, static exercises as well as stretching.
How to Get a Smaller Waistline and Bigger Hips
V-ups target all your abdominal muscle groups such as transverse abdomens, rectus abdomens as well as your oblique muscle. To try this out, you need to lie down first, keeping your legs completely flat and your arms stretched over your head. Lift and crunch your torso and legs off the floor while reaching for your feet.
Return to the starting position, repeat the same process 10-12 times. Even if it’s a bit too challenging, lift one leg at the time, alternating.
Alternate reach and catch
Alternate reach and catch always works on the transverse abdomens as well as your rectus abdomens muscles. All you need to do is lie flat as well as bend your knees slightly. Move your both hands towards your left thigh reaching out for your knee.
Return back to the initial position you chose and repeat this move on your left side. Just repeat the same process 10-12 times on each side. Read more: How to Get a Bubble Butt
Side lunge with dumbbells
Along with your waist, it’s essential to keep your booty in shape as well. Working in planes will help to make the booty shapelier all around. Our body have three different planes of motions that is frontal, sagittal and transverse.
Depending on which joint you will move will determine which plane of motion your body is working. However if you are working on frontal plane, you need to start by standing straight, your feet together, with a light-to-medium-weight dumbbell in each hand. Leading with your right foot, begin to step out wide and directly to your right.
Bend down your knees and push your hips back, do not drop your arms so they are sandwiching your right leg, keep your gaze forward. Do these 12 reps on each side for 3 sets.
Side dumbbell abductions
This exercise directly targets your core as well as your outer thighs. You can start by bringing your feet together with a light to medium weight dumbbell in your right hand. You must keep your right leg straight and begin to raise your leg directly out to your side.
Allow the weight of the dumbbell to rest against your leg. Go slow and in a controlled, as high as you can take your leg. Then slowly return back to center and repeat the same action. Complete these for around 12 to 15 reps on each side for 3 sets.
Side crunches with a balance ball
Side crunches with a balance ball are highly effective for internal oblique and external oblique, because the overall instability of the ball forces you to activate these muscles to the max. All you need to be lie sideways with your right hip on an exercise ball, while placing your left foot behind your right foot, use a wall if you need extra support.
Place your hands on the back of your head for support as well as try not to pull any muscle during the exercise. Crunch upwards, lifting your upper body. Slowly return to the starting position. Repeat the same procedure like 10-12 times.
Reverse crunch works on multiple muscle groups such as the oblique, the rectus abdomens as well as the transverse abdomens. You need to lie down and place your hands by your sides or under your bottom.
You must bend your knees at about a 90 degree angle, pulls your legs up to your chest and slightly rolling your back. Roll back to the starting position again and keep the knees bent the whole time too. You can simply adjust this workout for your own strength and ability, the further you roll, and the harder it is. Start by rolling lightly, as it is hard work out and it might be a bit difficult for you to get there before having a proper stamina.
Wrapping it up
Let’s face it, we are not blessed with a good booty and a nice waist, however you can always achieve it by working hard. If having a shapelier body and hips are your ultimate goal, know that is it quite possible with consistency, hard work and good workout plans.
It’s true that you won’t get it overnight, however you can tone your hips and work on getting a smaller waistline and derriere over time, shedding fat and achieving a firmer, rounder look. All you need is from a light or medium weight dumbbell, if you are a beginner, you just need to use your bodyweight until you are comfortable. We have a gathered a combination of small waist as well as round-shaped hips exercises to help you achieve your ultimate goal.
We have covered everything in this article. We hope you have learned how to get a smaller waistline and bigger hips.