how to get a smaller waist

Wondering how to get a smaller waist? You’re not alone.

If you look back through history, the “perfect” woman’s body shape has constantly changed and evolved. From the Golden Age of Hollywood era in the 30s, 40s and 50s which favoured a curvy, hourglass look to the super skinny sixties and the present day TikTok ideal of a “small waist, pretty face and a big bank…” Every era has its ideals.

But despite changing fashions, one thing has always remained sought after in our culture. A flat, firm stomach and a small waist.

Unfortunately, it’s not something that always comes easily. But why is a small waist so hard to achieve? And what can you do about it?

If your belly is less than flat and your waist a little wide, there can be three contributing factors: bloating, weak muscles, excess fat.

What’s Adding Inches To Your Waistline?


Bloating is when your gastrointestinal tract becomes filled with air, giving it a firm, round – and often uncomfortable feeling – and making it stick out. For some people, bloating just leads to a slightly plumper waist, but for others it can be severe, giving a large pregnant-looking belly.

The foods you eat can have an impact on bloating. Common offenders include wheat, beans, lentils, onions, Brussel sprouts (and other cruciferous vegetables), alcohol and carbonated drinks.

If bloating is a problem for you, and you want to figure out how to a) prevent bloating and b) get a smaller waist, then reduce these foods from your diet and increase your intake of foods that can help such as bananas, cucumber, quinoa, celery and tomatoes.

I strongly recommend you look into a list of foods known as FODMAPS. This list covers a whole host of foods that are known to cause bloating as they contain small chain carbohydrates that rapidly ferment in your intestine causing gas, abdominal distention, cramps and discomfort.

Weak Muscles

If you want to discover how to get a smaller waist then I’m afraid that exercise has to be on the table too. Most women suffer from weak abdominal muscles. This can be due to pregnancy, age or just general lack of activity.

When your stomach muscles are weak, they don’t support your internal organs as they should. This leads to your stomach sticking out when you’re relaxed. Weak glutes can also enhance the problem. When our glutes (bum muscles) are weak, we have a tendency to stand with a slight arch in our backs. This increases the appearance of your “potbelly” and makes you look like you have a larger waist.

Stomach and glute exercises should play a big part in your “how to get a smaller waist” plan. Include some planks, some squats and some crunches into your morning routine or find a good workout video on YouTube.


Some medications can leave you looking bloated, constipated and feeling backed up. Antibiotics are well known to destroy the bacteria in your gut. Unfortunately, this also means the good bacteria. This can lead to changes in your microbiome and lead to an imbalance in the “bad” gut flora. This can lead to an increase is gas production in your intestines, leading to the bloated, pregnant appearance.

If you are currently taking medications and worried that they are affecting how your stomach looks and feels or you noticed changes in your bowel habits, ask your GP if there are alternatives you could try.

Excess Fat

And finally, if you’re carrying excess fat around your middle then this is going to add inches to your waist. There’s only one answer to this: you’ve got to get rid of it.

Diet and exercise should be the cornerstone of any “how to get a smaller waist” plan – check out my previous blog posts here for diet ideas… It’s called “Are Abs Made In The Kitchen?

However, because of the nature of belly fat, it can be incredibly hard to shift. Women’s belly fat is usually made up of subcutaneous fat – a stubborn type of fat cell that tends to have more alpha receptors that slow down fat release and fewer beta receptors that speed up the release of fat. It also tends to have a poorer blood supply and be more resistant to insulin.

When you combine all these factors together, you get stubborn body fat that’s really tough to shift. But don’t give up on your “how to get a smaller waist” mission just yet – there are other solutions that can help you…

But first, a word of warning…

Don’t Waste Your Time With Waist Trainers

Google “How to Get A Smaller Waist” and you’ll be presented with a whole host of options, from diets and fasts to exercises – and waist trainers.

A waist trainer is effectively a corset. An undergarment that you put around your middle and tighten using laces, velcro or hooks. The idea is that if you wear your waist trainer frequently enough, your body will adapt and your waist will become smaller.

There’s just one problem. They don’t work.

While a waist trainer can make your waist smaller while you’re wearing it, once you take it off your body will return to its original shape. Why? Because all the elements that make up a larger waist are still there! You can’t make fat or bloating disappear just by squidging it into another place.

So what can you do instead? Want to really know how to get a smaller waist? Keep reading…

How To Get A Smaller Waist – Non-Surgical Solutions

So if waist trainers don’t work and stomach fat is super stubborn, what can you do? Go back a few decades and the answer would be “not a lot”. Before the development of non-surgical fat removal procedures, your only option would have been to live with it – or have liposuction.

But thankfully, times have changed and the aesthetics industry has progressed in leaps and bounds. We’ve now got a selection of non-surgical, painless and effective fat reduction treatments to help you along on your “how to get a smaller waist” journey…

Fat Freezing (Cryolipolysis)

Fat Freezing works by reducing the fat cells in your stomach to very cold temperatures, which destroys them without damaging any of the other surrounding cells. Your body then removes these dead fat cells, clearing them out naturally through your lymphatic system.

It’s a non-surgical walk-in, walk-out procedure with no recovery time required. Giving it a huge advantage over liposuction.

Click here to find out more about Fat Freezing…

Ultrasound Cavitation

Ultrasound Cavitation is another completely non-invasive and pain-free fat removal treatment. It uses ultrasonic waves (sound waves) to generate vibrations that “shake” the fat cells. The fat cells can’t withstand this level of vibration and start to break down, leaking the lipids into your system. Once released, these lipids are burnt off as calories, reducing the fat on your stomach and giving you a smaller waist.

Click here to find out more about Ultrasound Cavitation…

Exilis Elite

Exilis Elite is unique because it combines the power of high-intensity ultrasound and radio frequency technologies to target and destroys unwanted fat cells. But that’s not all – it can also help tighten and firm your skin too!

During the treatment, the radiofrequency and high-intensity ultrasound breaks down the fat cells on your stomach so that your body can naturally flush them away through your lymphatic system. Exilis Elite is a pain-free treatment ideal for people struggling with stubborn belly fat.

Click here to find out more about Exilis Elite…

Want To Learn More About How To Get A Slimmer Waist?

Here at the Body Clinic, we’re dedicated to helping our clients to achieve their body goals, whether that’s discovering how to get a slimmer waist, removing belly fat or tightening and firming sagging skin.

To find out more about our non-surgical fat reduction treatments click here…