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In last day’s Abs Q & A excerpt I revealed a nifty little trick to activate your abs more during a workout. But, to achieve a small waist, men need to lose overall body fat and engage in abdominal strengthening exercises. That's why we decided it's only fitting to share the ultimate waistline routine that does just that, hitting your abs from different angles to work every inch of your core: obliques, upper abs, and lower abs. Though these workouts are quick, they'll leave you feeling stronger and will ultimately pave the way for you to reach your fitness goals. Training all three muscles of the abdomen can help to cinch in the waist. When the deep-seated transversus abdominis is weak, your stomach tends to stick out; strengthening the muscle with exercises like planks and bird-dog can help you to pull your lower abs in toward your spine and reduce the pooch. It might seem like no big deal, but this simple little technique will make sure you’re actually working your abs and other muscles. 2 – Training the abs won't make your waist-size smaller. Yoga . The way it works is you stand up, let all the air out you lungs, and suck in your stomach as tight as you can from 20-60 seconds. After that bend backward hold the arms at your waist. Here are the top 5 ab exercises that you should avoid doing altogether: 1. This is the biggest mystery in weight lifting. You can still do exercises that target the obliques, but ditch the added resistance and stick to higher volume (more reps) that don't add mass. Target your heavier, added resistance exercises on your main ab muscles (the rectus abdominis or "six-pack muscles") themselves. Best exercises for building small waist and big butt are squats, lunges, side plank hip lifts, plank, sit-ups, hip raise, russian twist, and deadlifts. Ab Exercises to Whittle Your Waist. These exercises target your waist. Reps: 15–20 times. Training these muscles will not only make your waist appear smaller, but also make you healthier. Here are some of my favorite exercises which I slip into my client's programs. Bend forward so that you can touch the floor and stay in this position for a while. Excess belly fat can be frustrating. … Page 1 of 3 - Make your waist smaller with one exercise！！！ - posted in Exercise: Hey guys, so I read in a article how to lose inches of your waist with one exercise. Abs. Its called the Stomach Vacuum. Core exercise that stabilizes the core will fall into one of the 4 categories below. But it’s more likely that you are making your obliques bigger, which is making your waist wider and LESS sexy. Workout duration: 2 minutes or more. Youve probably have done this before and havent noticed! Barbell rollouts 4. Their goal is to keep you stabilize first and foremost. They grow when exposed to resistance exercise. 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