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Small Waist Workout for the Gym

workouts Mar 22, 2018
 
 

Did you know that you can actually achieve the look of a small waist without being genetically blessed with one? Best news you could ever give to me - the girl that grew up with a tall, lanky boy body! No butt, no boobs, and no waist in sight. I know, sad, right? Aside from the boobs, (I still don’t have those… it’s fine), I built it all myself.

You CAN fight genetics! The coolest part about working out is that you can shape your body to be whatever you want. You simply have to understand how your body responds to different forms of exercise and how to play with your own proportions.

When it comes to your waist and getting that hourglass physique, the focus should be on building your back and lowering body fat. The wider the back, the smaller the waist appears. Here are some great exercises to get you started:

1. Seated Cable Row

1) Sit with your back straight on a bench with a v bar attachment on the cable machine. 

2) Start with your arms outstretched holding the v bar with both hands. 

3) Pull back and squeeze your back as you do so. 

4) Slowly return to the starting position.

2. Wide Grip Lat Pulldown

1) Start with your arms wider than shoulder width apart on the lat bar attachment. Keep your back straight and adjust the pad of the bench to sit over your thighs.

2) Use your lats to pull the lat bar downward to your chest. Your arms should maintain the same bend throughout with the motion mainly happening at the shoulder joint. This primarily activates your back muscles instead of your biceps. 

3) Squeeze your back and slowly return to the starting position. 

3. Standing V Bar Lat Pulldown

1) Stand in front of a cable machine with a v bar attachment attached to the machine at the very top notch. 

2) Pull the v bar downward and toward you until you feel the squeeze in your back. 

3) Slowly return to the starting position. 

4. Pull Up

1) Start with your arms on the handles of an assisted pull up machine slightly wider than shoulder width apart. 

2) Use your lats to pull your body upward until you reach the top. Your arms should maintain the same bend throughout with the motion mainly happening at the shoulder joint. This primarily activates your back muscles instead of your biceps. 

3) Squeeze your back and slowly return to the starting position. 

5. Chin Up 

1) Start with an underhand grip on an assisted chin up machine. 

2) Slowly lower yourself until your arms are fully stretched above you. 

3) Pull your body upward while squeezing your lats.

4) Squeeze at the top and slowly lower yourself back down. 

6. Bent Over Barbell Row 

1) Start by gripping a barbell in both hands with an overhand grip. Bend forward at the hips while keeping your back straight.

2) Pull the bar toward your body while keeping your arms and elbows close to your sides. Keep your back straight as you do so.

3) Squeeze your back and slowly return to the starting position. 

Other Tips for a Tiny Waist 

In addition to this, it is helpful to lower your body fat to lean out the waist more and enhance the proportional contrast of your waist and back. There are a couple of ways to make this happen - one is to lower your calories. A caloric deficit creates weight loss and there are several ways to achieve this deficit. Another way to lean out is to increase the amount of cardio you're doing. This will allow you to burn more calories to spark that same caloric deficit needed to lean out. 

I hope this was helpful to you! For other weight training workouts with video tutorials click here. You can also apply for individualized training and nutrition programs  so that you can reach your goals in a way that is tailored perfectly to your lifestyle, likes, dislikes, and time constraints. This level of individualized help truly takes the guesswork out of reaching your goals and helps you get results quicker. 

Lastly, if you're on a tighter budget budget, I highly suggest checking out the Lose Weight in 8 Program. Through this program, you will receive 8 weeks of workouts and extensive help towards reaching your goals without breaking the bank!

 

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