How to Get a Smaller Waist and Bigger Hips?

How to Get a Smaller Waist and Bigger Hips

A smaller waist and more pronounced hips make women curvy and desirable. If this is what you want, you will have to exercise your whole body. You will also need to adopt a proper diet to get the result you want.

In the following, we will show you basic exercises and nutrition that you can adopt to get that sexy figure that you desire – a narrower waist and wider hips.  

Exercises for a smaller waist and bigger hips

To perform these workouts, you only need a pair of dumbbells and a mat. Also, you can do them from any space in your home.

  • Side plank creak

Side plank for smaller waist

For this exercise, you must lean on one side of your body, so that the elbow is below the shoulder, while the opposite hand is behind the ear and the legs are stacked. 

Keeping your torso stable and your waist elevated, bring your off-the-ground leg toward your shoulder to the point where you lower your arm to strike lightly with your elbow. Stretch to go back and complete one rep, keep moving several more times before switching sides.

  • Spiderman plank

Begin by adopting the plank or plank position with your hands resting on the floor while they are located below the shoulders. You should keep your legs extended and your back straight to form a straight line with your whole body, then bring your right knee to the side towards the elbow. 

Return to continue with the movement, but this time with the opposite leg, keep alternating the sides several times. You can also perform the exercise by supporting the forearms.

  • Squat with sidekick

Start straight with your feet shoulder-width apart, hands together, close to your chest for balance. Now bend your knees and lower slowly into a squat keeping the weight on your heels, then get up by straightening your legs fully and raise your right to the side by squeezing your outer glute. 

When you return to support the foot, it must continue at the same distance to lower the body again. Get up and repeat with the other leg, in this case on the left side. Go back down to complete one rep.

  • Deadlift

Deadlift smaller waist

Stand up straight holding a pair of medium-weight dumbbells in each hand with your arms at your sides and your knees slightly bent. From this position slowly bend your hip joint and lower the weights as far as you can towards the floor, but without rounding your back and with your arms straight. 

Now squeeze your buttocks lifting carefully, do not use your back. In this way, you complete one repetition and continue the exercise several more times.

  • Hip circles

Start by resting your hands and knees on the mat under your shoulders and hips, while your back remains straight, then circle your right knee in the air. Try to make the circle as wide as possible but keep your torso stable for 30 seconds. Now switch sides and repeat for another 30 seconds before doing the next exercise.

  • Downward facing dog with a kick

Begin in a plank position with your feet supported and hip-width apart, hands shoulder-width apart. Lift your hips into the pose, then bring your right leg back and up. Lower yourself back to the starting position and repeat with your left leg. Continue alternating sides for 30 seconds.

  • Lateral leg raise

Lie on the left side of your body with your right hand on the floor in front of your chest to stabilize your body, then lift your right leg towards the ceiling and depending on your flexibility, stop between 45º to 80º. Keep raising and lowering your leg for 30 seconds and switch sides before moving on to the next movement.

  • Alternate Leg Raise

Begin by lying on your back with your hands resting close to your hips and your lower back pressed against the mat. Now raise both legs towards the ceiling, then slowly lower the right leg without touching the ground, go back up, and repeat with the left. Continue alternating for 30 seconds and continue with the other exercise.

  • Pencil jumps 

Start by standing up straight with your legs together and your arms at the sides of your body, then jump to bounce with the balls of your feet. Complete as many reps as possible in 45 seconds and rest for another 10 seconds. Then continue the next exercise.

  • Buttock bridge 

Lie on your back with your knees bent while supporting your feet and staying hip-width apart. Squeeze your abdomen and lift your butt toward the ceiling, then lower toward the floor until your lower back is pressed against the mat. Do several reps in 45 seconds, then rest for 10 seconds.

Diet for a smaller waist and bigger hips

Diet for a smaller waist and bigger hips

The place of diet cannot be removed or over-emphasized when it comes to getting a very feminine silhouette. Here’s a list of foods that need to be consumed at the right time to have your desired body shape:

1. Rice

Many people misunderstand that rice can trigger weight gain. On the contrary, rice contains a lot of carbohydrates needed by the body. You can eat rice for lunch, but try to eliminate it at dinner. Because if you eat rice just before bed, it will cause weight gain. In addition, also limit the amount of rice you consume and balance it with other foods.

2. Vegetables

Vegetables are foods that we often consume. However, the process of cooking vegetables using spices to make them delicious eliminates the nutritional content in them. Therefore, simply boil the vegetables and use a little seasoning for your food. Consume a maximum of two servings of fiber-rich vegetables for lunch and dinner. Avoid breakfast with vegetables.

3. Tea or Coffee

A warm cup of tea or coffee in the morning may seem like a great way to start the day. However, you should avoid these drinks in the morning because cortisol levels are high during this period. Better to drink coffee a little later after breakfast and in the afternoon. Avoid coffee before bed because it will cause sleep disturbances. 

Similarly, a cup of green tea may seem like the best option for a weight loss program, but research has revealed that consuming it on an empty stomach can affect liver health. Therefore, drink green tea two hours after breakfast or at least four hours before bed.

4. Fish

Fish is an important source of vitamins and omega-3 fatty acids. These foods also help to satisfy hunger and prevent you from consuming extra calories. You can eat fish for lunch with rice or grilled fish with green vegetables for dinner. Avoid eating too much spicy fish or curries, as they will strip essential nutrients.

5. Chicken

You can have a little spicy chicken for lunch or turn it into soup for the evening. You can even cook boiled chicken with lots of greens, a little salt, pepper, and olive oil for dinner. Chicken contains unsaturated fats that are beneficial for health. In addition, chicken is also a source of protein.

6. Bread

Bread is the perfect food for breakfast that can satisfy hunger for a longer time. These foods are also rich sources of carbohydrates. If you are on a weight-loss session, choose to buy whole grain bread. Studies reveal that two slices of toast for breakfast can act as a natural appetite suppressant and reduce hunger. However, do not eat bread at night because it can experience digestive problems. 

7. Fruit

Fruit can be eaten anytime, from morning to night. Eating fruit shortly after drinking a glass of water can provide positive benefits for the body. Fruit is a healthy source of vitamins and antioxidants, satisfies hunger, and aids weight loss. You can even save fruit for an afternoon snack or eat it on a hungry stomach in the middle of the night. But remember to keep a distance of at least half an hour between fruit and food.

8. Nuts

Nuts act as our body’s power generator. Small in size but full of energy and can soothe hunger. Although nuts contain fat, consuming it in small portions every day is not harmful. 

The best time to eat nuts is at breakfast so they will help control blood pressure levels and eliminate bad cholesterol. For the morning, try consuming almonds soaked in water overnight. As an afternoon snack, you can prepare a small bowl of pistachios, cashews, and pine nuts, which will boost your energy. Then, before going to bed you can eat walnuts, dates, and prunes because they contain high amounts of fiber, which facilitates the digestive process.

9. Milk 

Milk is an important element to include in your daily diet because it is a source of calcium, vitamins A, K, and B12, potassium, sodium, and phosphorus. If consumed in the morning, vital nutrients such as milk will provide sufficient energy for the body throughout the day. Drinking milk before bed also helps in relaxation and induces a good night’s sleep. It also makes you feel full for a longer time and prevents premature food cravings.

10. Eggs 

Eggs are one of the most delicious and healthy foods. Whether it’s boiled, fried, or cooked like curry. The best way to eat eggs is at breakfast. Try to avoid eating eggs at night, as they can cause bloating. If you are undergoing a training or sports session, then boil the eggs about 30-45 minutes after the session is over.


If you’re ain’t satisfied with the structure of your body, by now, you know that improving your shape is possible. You only need to engage in a combination of proper exercises and nutrition. However, take note that the result does not happen overnight. It requires your effort and dedication.

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