{"id":67902,"date":"2024-11-15T10:37:48","date_gmt":"2024-11-15T10:37:48","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=67902"},"modified":"2024-11-15T10:37:48","modified_gmt":"2024-11-15T10:37:48","slug":"deep-core-exercises-for-smaller-waist","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/","title":{"rendered":"9 Deep Core Exercises for a Smaller Waist"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#What_Reduces_Waist_Size\" >What Reduces Waist Size?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#Do_Deep_Core_Exercises_Make_Your_Waist_Smaller\" >Do Deep Core Exercises Make Your Waist Smaller?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#What_Are_Some_Deep_Core_Exercises_for_a_Smaller_Waist\" >What Are Some Deep Core Exercises for a Smaller Waist?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#What_Exercise_Makes_Your_Waist_the_Smallest\" >What Exercise Makes Your Waist the Smallest?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#How_Do_I_Train_My_Core_to_Make_My_Waist_Smaller\" >How Do I Train My Core to Make My Waist Smaller?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#Focus_on_Proper_Form\" >Focus on Proper Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#Incorporate_a_Variety_of_Exercises\" >Incorporate a Variety of Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#Maintain_Consistency\" >Maintain Consistency<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#Integrate_Breathing_Techniques\" >Integrate Breathing Techniques<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#Balanced_Diet_and_Overall_Fitness\" >Balanced Diet and Overall Fitness<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#How_to_Get_Slim_Waist_in_15_Days\" >How to Get Slim Waist in 15 Days?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#Does_a_strong_core_give_you_a_flat_stomach\" >Does a strong core give you a flat stomach?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#Do_crunches_slim_your_waist\" >Do crunches slim your waist?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#Do_heel_touches_slim_your_waist\" >Do heel touches slim your waist?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#What_is_the_best_exercise_to_reduce_waist_size\" >What is the best exercise to reduce waist size?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The &#8220;deep core&#8221; refers to the innermost layer of abdominal, spinal, and pelvic muscles that support and stabilize the spine. These muscles include the transverse abdominis, which acts like a natural corset, the multifidus, which helps with spinal stability, and the pelvic floor muscles, among others.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&flowToRedirect1=2935&flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deep_Core_Exercises_For_Smaller_Waist\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/micro-workouts.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many benefits to strengthening these deep core muscles, including improved posture and reduced risk of back pain and injury (<\/span><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Another overlooked benefit is that strong deep core muscles can help create a smaller waistline and more defined abs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How? We discuss that and more in this guide to 9 deep core exercises for a smaller waist.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Reduces_Waist_Size\"><\/span><b>What Reduces Waist Size?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Reducing <a href=\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/\">waist size<\/a> involves lifestyle changes, with exercise and diet playing pivotal roles. Scientifically, you can reduce waist size by decreasing overall body fat, especially visceral fat, stored around the abdominal organs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cardiovascular exercises like running and cycling help burn calories and promote fat loss across the body (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3630467\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">), including the midsection.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Meanwhile, strength training, mainly focusing on the core, enhances muscle definition and can increase metabolic rate (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">), further aiding in fat reduction.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deep_Core_Exercises_For_Smaller_Waist\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-61867\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout_-Why-You-Should-Ditch-Crunches-For-These-15-Exercises-1024x576.png\" alt=\"Deep Core Exercises For Smaller Waist\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout_-Why-You-Should-Ditch-Crunches-For-These-15-Exercises.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout_-Why-You-Should-Ditch-Crunches-For-These-15-Exercises-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout_-Why-You-Should-Ditch-Crunches-For-These-15-Exercises.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout_-Why-You-Should-Ditch-Crunches-For-These-15-Exercises-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">A balanced diet that&#8217;s calorie-controlled and rich in whole foods, such as fruits, vegetables, lean proteins, and whole grains, is crucial. Limiting processed foods and sugars can help maintain a calorie deficit, which is essential for weight loss (<\/span><a href=\"https:\/\/www.jomes.org\/journal\/view.html?doi=10.7570\/jomes20065\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adequate hydration and sufficient sleep support maintaining a healthy metabolism and reducing stress, which can otherwise lead to weight gain and abdominal fat accumulation (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6296480\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Note: <\/b><span style=\"font-weight: 400;\">While exercise and diet are crucial for reducing waist size, it&#8217;s important to remember that <\/span><b>spot reduction is not possible<\/b><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Targeting only the abdominal muscles with exercises will not magically reduce waist size. Instead, <\/span><b>these deep core exercises work with overall weight loss efforts to help create a smaller waistline<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Deep_Core_Exercises_Make_Your_Waist_Smaller\"><\/span><b>Do Deep Core Exercises Make Your Waist Smaller?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Deep core strengthening exercises contribute to a smaller waist by strengthening the muscles supporting the spine and pelvis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These exercises target the transverse abdominis, a vital component of the deep core, which acts like a corset by tightening the abdomen and reducing waist circumference.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Engaging these muscles creates increased intra-abdominal pressure, stabilizing the spine and helping maintain proper posture.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As <a href=\"https:\/\/betterme.world\/articles\/core-workout\/\">core strength<\/a> improves, it leads to better functional movement patterns, reduces the risk of injury, and facilitates more efficient muscle engagement during physical activities, whether in daily life or training sessions (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9952339\/#:~:text=A%20strong%20core%20muscle%20not,and%20pelvis%20to%20the%20limbs.\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, deep core exercises can enhance neuromuscular control, improving abdominal muscle activation and endurance (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9952339\/#:~:text=A%20strong%20core%20muscle%20not,and%20pelvis%20to%20the%20limbs.\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This enhanced muscle recruitment can lead to a more toned appearance, contributing to the perception of a smaller or \u201c<a href=\"https:\/\/betterme.world\/articles\/skinny-waist-big-butt\/\">snatched waist<\/a>\u201d over time as part of a comprehensive fitness and health regimen.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/waist-training-diet-plan\/\">Waist Training Diet Plan: Must-Do Dietary Tweaks And Exercises To Accentuate Your Curves<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Deep_Core_Exercises_for_a_Smaller_Waist\"><\/span><b>What Are Some Deep Core Exercises for a Smaller Waist?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li aria-level=\"1\"><b>Pelvic Tilts<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pelvic tilts primarily engage the transverse abdominis, rectus abdominis, and lower back muscles.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat on the floor, hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your arms at your sides, palms facing down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and relax your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flatten your back against the floor as you exhale by tilting your pelvis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for a few seconds, feeling your abdominal muscles contract.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and return to the starting position by arching your lower back slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the movement for 10-15 repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on smooth and controlled movements throughout.<\/span><\/li>\n<\/ol>\n<ul>\n<li><b>Bridges<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bridges target the glutes, hamstrings, and lower back muscles.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with knees bent and feet flat on the floor, hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your arms at your sides, palms down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and squeeze your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips towards the ceiling, forming a straight line from shoulders to knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for a few seconds, breathing steadily.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your hips back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the exercise for 10-15 repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure your feet remain flat on the floor throughout the movement.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deep_Core_Exercises_For_Smaller_Waist\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<ul>\n<li><b>Dead Bug<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The dead bug exercise engages the core, including the transverse abdominis and rectus abdominis.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your arms extended towards the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees to a 90-degree angle, lifting your feet off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core, pressing your lower back into the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your right arm and left leg towards the floor simultaneously.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your lower back pressed to the floor as you move.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the movement with your left arm and right leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 10-15 repetitions on each side.<\/span><\/li>\n<\/ol>\n<ul>\n<li><b>Bird Dog<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bird dog targets the core, lower back, and glute muscles.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin on all fours, with hands under shoulders and knees under hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core to maintain a neutral spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your right arm forward and left leg backward, keeping both parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for a few seconds, focusing on stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with your left arm and right leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 10-15 repetitions on each side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your movements slow and controlled to avoid shifting your torso.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deep_Core_Exercises_For_Smaller_Waist\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-52953\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/The-Ultimate-Guide-to-Chair-Yoga-for-Core-Strength-1024x576.png\" alt=\"Deep Core Exercises For Smaller Waist\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/The-Ultimate-Guide-to-Chair-Yoga-for-Core-Strength.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/The-Ultimate-Guide-to-Chair-Yoga-for-Core-Strength-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/The-Ultimate-Guide-to-Chair-Yoga-for-Core-Strength.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/The-Ultimate-Guide-to-Chair-Yoga-for-Core-Strength-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/The-Ultimate-Guide-to-Chair-Yoga-for-Core-Strength.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Plank Variations<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/plank-alternative\/\">Planks<\/a> engage the core, shoulders, and glutes.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a forearm plank position, with elbows under shoulders and body in a straight line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet hip-width apart and engage your core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the plank for 20-60 seconds, maintaining a straight line from head to heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To vary, try side planks by rotating your body to one side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For a more challenging variation, lift one leg off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure your hips don&#8217;t sag or lift too high.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on steady breathing throughout the hold.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest and repeat for 3-5 sets.<\/span><\/li>\n<\/ol>\n<ul>\n<li><b>Side Plank<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/side-plank-hip-lifts\/\">Side planks<\/a> target the obliques and transverse abdominis.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your side with your legs extended and feet stacked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your elbow directly beneath your shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and lift your hips off the floor to form a straight line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your top hand on your hip, or extend it towards the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 20-60 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your hips back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the opposite side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 3-5 sets on each side.<\/span><\/li>\n<\/ol>\n<ul>\n<li><b>Leg Raises<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Leg raises primarily work the lower abdominal muscles.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your legs straight and arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and press your lower back into the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your legs towards the ceiling, keeping them straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause when your legs are perpendicular to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your legs back to the starting position without touching the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-15 repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure you control your movements to prevent arching your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your breathing steady throughout the exercise.<\/span><\/li>\n<\/ol>\n<ul>\n<li><b>Heel Slides<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Heel slides engage the lower abdominal muscles and hip flexors.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core, pressing your lower back into the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly slide your right heel along the floor, extending your leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your foot in contact with the floor as you move.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slide your heel back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with your left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 10-15 repetitions on each side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on smooth and controlled movements.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deep_Core_Exercises_For_Smaller_Waist\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-61099\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/30-Day-Plank-Challenge-For-Beginners_-Build-Your-Core-And-Fix-Your-Posture-With-These-Simple-Moves-1024x576.png\" alt=\"Deep Core Exercises For Smaller Waist\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/30-Day-Plank-Challenge-For-Beginners_-Build-Your-Core-And-Fix-Your-Posture-With-These-Simple-Moves.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/30-Day-Plank-Challenge-For-Beginners_-Build-Your-Core-And-Fix-Your-Posture-With-These-Simple-Moves-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/30-Day-Plank-Challenge-For-Beginners_-Build-Your-Core-And-Fix-Your-Posture-With-These-Simple-Moves.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/30-Day-Plank-Challenge-For-Beginners_-Build-Your-Core-And-Fix-Your-Posture-With-These-Simple-Moves-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Abdominal Bracing<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Abdominal bracing engages the entire core, including the transverse abdominis and obliques.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand or sit with a neutral spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a deep breath in, expanding your belly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, engage your core by tightening your abdominal muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Imagine bracing for a punch to the stomach.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the contraction for 5-10 seconds while breathing normally.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release and relax your muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-15 repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a neutral spine throughout the exercise.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercise_Makes_Your_Waist_the_Smallest\"><\/span><b>What Exercise Makes Your Waist the Smallest?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No single exercise can specifically target waist reduction. However, a combination of aerobic workouts, strength training, and activities like yoga can effectively help reduce waist size by contributing to a caloric deficit (when paired with a proper diet) that can lead to an overall reduction in body fat, including in the midsection (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6296480\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aerobic exercises like running or cycling typically increase caloric expenditure during each training session (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9952339\/#:~:text=A%20strong%20core%20muscle%20not,and%20pelvis%20to%20the%20limbs.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). In contrast, strength training can lead to increased muscle mass, which increases your basal metabolic rate and leads to increased calorie burn throughout the day.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/waist-training-workout\/\">Waist Training Workout To Trim Off Excess Inches<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Train_My_Core_to_Make_My_Waist_Smaller\"><\/span><b>How Do I Train My Core to Make My Waist Smaller?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To effectively train your core for a smaller waist, experts recommend a holistic approach that combines focused exercises, proper techniques, and lifestyle adjustments.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While diet and metabolism are by far the most important factors for maintaining a healthy body weight, here are some expert-approved tips to make your deep core sessions more effective:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Focus_on_Proper_Form\"><\/span><b>Focus on Proper Form<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Engage Deep Core Muscles<\/b><span style=\"font-weight: 400;\">: Prioritize activating the transverse abdominis and multifidus during exercises. You can activate these muscles by pulling your belly button towards your spine and maintaining this contraction throughout each movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Maintain Neutral Spine<\/b><span style=\"font-weight: 400;\">: Ensure your spine is in a neutral position to protect your lower back and maximize muscle engagement. Avoid arching or rounding your back during exercises.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incorporate_a_Variety_of_Exercises\"><\/span><b>Incorporate a Variety of Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Diverse Movements<\/b><span style=\"font-weight: 400;\">: Include a mix of exercises such as planks, pelvic tilts, and dead bugs to target different core muscles. This variety promotes adaptation and encourages balanced physical development (<\/span><a href=\"https:\/\/www.strathconaphysicaltherapy.com\/blog\/diversity-in-training-and-why-it-matters-five-good-reasons\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Functional Exercises<\/b><span style=\"font-weight: 400;\">: Exercises like bird dogs and side planks engage multiple muscle groups, enhancing overall core stability exercises and your strength.<\/span><\/li>\n<\/ol>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deep_Core_Exercises_For_Smaller_Waist\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Maintain_Consistency\"><\/span><b>Maintain Consistency<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Regular Sessions<\/b><span style=\"font-weight: 400;\">: Aim for regular core workouts, ideally 3 to 4 times a week, to build and maintain strength.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progressive Overload<\/b><span style=\"font-weight: 400;\">: Gradually increase the intensity by holding positions longer, adding resistance, or increasing repetitions to keep challenging your muscles.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Integrate_Breathing_Techniques\"><\/span><b>Integrate Breathing Techniques<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Controlled Breathing<\/b><span style=\"font-weight: 400;\">: Inhale deeply before engaging your core, and exhale as you execute the movement. This technique helps maintain core engagement and supports muscle contraction.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Diaphragmatic Breathing<\/b><span style=\"font-weight: 400;\">: Focus on breathing deeply into the diaphragm to enhance core stability and oxygenate your muscles more effectively.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Balanced_Diet_and_Overall_Fitness\"><\/span><b>Balanced Diet and Overall Fitness<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nutritional Support<\/b><span style=\"font-weight: 400;\">: A balanced diet rich in lean proteins, healthy fats, and fiber helps reduce overall body fat, contributing to a smaller waist.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cardiovascular Exercise<\/b><span style=\"font-weight: 400;\">: Incorporate aerobic activities like running, cycling, or swimming to burn calories and reduce body fat, complementing your core workout routine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Total Body Strength Training<\/b><span style=\"font-weight: 400;\">: Building muscle across your entire body boosts metabolism and aids in fat loss, indirectly supporting a smaller waist.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Combining these strategies, you create a comprehensive approach that strengthens your core and supports waist reduction through muscle engagement, fat loss, and overall health improvement.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deep_Core_Exercises_For_Smaller_Waist\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-62043\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-To-Brace-Your-Core-And-Why-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-To-Brace-Your-Core-And-Why.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-To-Brace-Your-Core-And-Why-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-To-Brace-Your-Core-And-Why.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-To-Brace-Your-Core-And-Why-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Get_Slim_Waist_in_15_Days\"><\/span><b>How to Get Slim Waist in 15 Days?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Achieving a significantly slimmer waist in just 15 days is challenging and generally not feasible for most people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While you can make some progress in reducing bloating and losing weight, substantial changes in waist size typically require a longer-term commitment to a healthy lifestyle, including regular exercise, a balanced diet, and other lifestyle adjustments.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Quick fixes or extreme measures are not sustainable and can be unhealthy. It&#8217;s essential to focus on gradual, sustainable changes for lasting results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, reducing bloat in 15 days can help you feel more comfortable and may slightly and temporarily decrease your waist measurement. Here&#8217;s how:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/hydration-challenge\/\"><b>Hydrate<\/b><\/a><span style=\"font-weight: 400;\">: Drink plenty of water to help flush out excess sodium and reduce water retention.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Limit Salt Intake<\/b><span style=\"font-weight: 400;\">: Reduce consumption of salty foods to prevent water retention.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat Smaller, Frequent Meals<\/b><span style=\"font-weight: 400;\">: This can help prevent overeating and reduce bloating.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid Carbonated Drinks<\/b><span style=\"font-weight: 400;\">: These can introduce excess gas into your digestive system.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increase Fiber Gradually<\/b><span style=\"font-weight: 400;\">: While fiber is important, increasing it too quickly can cause bloating. Introduce it slowly into your diet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid Gas-Producing Foods<\/b><span style=\"font-weight: 400;\">: Limit foods like beans, lentils, broccoli, and cabbage that can cause gas.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercise Regularly<\/b><span style=\"font-weight: 400;\">: Physical activity can help move gas through the digestive tract and reduce bloating.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consider Probiotics<\/b><span style=\"font-weight: 400;\">: These can help balance gut bacteria and improve digestion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Limit Artificial Sweeteners<\/b><span style=\"font-weight: 400;\">: Some, like sorbitol, can cause bloating and gas.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Manage Stress<\/b><span style=\"font-weight: 400;\">: Stress can affect digestion, so practices like yoga or meditation can help.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Following these tips can reduce bloating and make you feel more comfortable quickly.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deep_Core_Exercises_For_Smaller_Waist\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-59752\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/100-Squats-A-Day-For-30-Days_-Will-This-Routine-Help-You-Score-A-Sculpted-Booty_-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/100-Squats-A-Day-For-30-Days_-Will-This-Routine-Help-You-Score-A-Sculpted-Booty_.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/100-Squats-A-Day-For-30-Days_-Will-This-Routine-Help-You-Score-A-Sculpted-Booty_-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/100-Squats-A-Day-For-30-Days_-Will-This-Routine-Help-You-Score-A-Sculpted-Booty_.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/100-Squats-A-Day-For-30-Days_-Will-This-Routine-Help-You-Score-A-Sculpted-Booty_-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Does_a_strong_core_give_you_a_flat_stomach\"><\/span><strong>Does a strong core give you a flat stomach?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A strong core is essential for postural control, balance, and overall strength but does not directly result in a flat stomach. Achieving a flat stomach involves reducing overall body fat through cardiovascular exercise, strength training, and a healthy diet. While core exercises can tone abdominal muscles, pair them with fat loss to achieve visible results.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_crunches_slim_your_waist\"><\/span><strong>Do crunches slim your waist?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Crunches target the abdominal muscles and can help strengthen and tone this area, but they do not specifically slim the waist. Spot reduction, or losing fat from a specific area through targeted exercise, is not scientifically supported. To slim the waist, a combination of full-body workouts, cardio, and a balanced diet is necessary to reduce overall body fat.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_heel_touches_slim_your_waist\"><\/span><strong>Do heel touches slim your waist?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Heel touches are an exercise that can help tone the oblique muscles on the sides of the abdomen, contributing to muscle definition. However, like crunches, they do not directly slim the waist through fat reduction. A comprehensive fitness routine that includes a variety of exercises and a healthy diet is needed to reduce waist size.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_best_exercise_to_reduce_waist_size\"><\/span><strong>What is the best exercise to reduce waist size?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No single exercise will effectively reduce waist size on its own. A combination of cardiovascular exercises such as running, cycling, swimming, strength training, and core exercises is most effective. Activities that increase overall calorie expenditure and promote fat loss, in conjunction with a balanced diet, are crucial to reducing waist size.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&flowToRedirect1=2935&flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deep_Core_Exercises_For_Smaller_Waist\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/micro-workouts.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Incorporating deep core exercises into your fitness routine can play a role in achieving the goal of a smaller waist. These exercises target the innermost abdominal muscles, enhancing stability and core strength, essential for overall body function.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While exercises like planks and side planks effectively engage these muscles, they should be part of a balanced approach that includes a healthy diet and regular cardiovascular activity to reduce overall body fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consistency and commitment to a holistic fitness regimen will yield the best results, helping you slim your waist and improve your overall health and wellness.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The &#8220;deep core&#8221; refers to the innermost layer of abdominal, spinal, and pelvic muscles that support and stabilize the spine. These muscles include the transverse abdominis, which acts like a natural corset, the multifidus, which helps with spinal stability, and the pelvic floor muscles, among others. There are many benefits to strengthening these deep core [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":67903,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144,6],"tags":[],"coauthors":[125,221],"class_list":["post-67902","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-core-workouts","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 Deep Core Exercises for a Smaller Waist - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 DEEP CORE EXERCISES FOR SMALLER WAIST \u27a4 and answers to frequently asked questions on how to slim your waist in 15 days.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 Deep Core Exercises for a Smaller Waist\" \/>\n<meta property=\"og:description\" content=\"\u2605 DEEP CORE EXERCISES FOR SMALLER WAIST \u27a4 and answers to frequently asked questions on how to slim your waist in 15 days.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4754-deep-core-exercises-for-smaller-waist-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Troy Hurst, PT, DPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Troy Hurst, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/8930d6ed17cc416a00b4d1d792a187e2\"},\"headline\":\"9 Deep Core Exercises for a Smaller Waist\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/\"},\"wordCount\":2234,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4754-deep-core-exercises-for-smaller-waist.png\",\"articleSection\":[\"Core Workouts\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The \\\"deep core\\\" refers to the innermost layer of abdominal, spinal, and pelvic muscles that support and stabilize the spine. These muscles include the transverse abdominis, which acts like a natural corset, the multifidus, which helps with spinal stability, and the pelvic floor muscles, among others.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There are many benefits to strengthening these deep core muscles, including improved posture and reduced risk of back pain and injury (<\/span><a href=\\\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Another overlooked benefit is that strong deep core muscles can help create a smaller waistline and more defined abs.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">How? We discuss that and more in this guide to 9 deep core exercises for a smaller waist.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Reduces Waist Size?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Reducing <a href=\\\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/\\\">waist size<\/a> involves lifestyle changes, with exercise and diet playing pivotal roles. Scientifically, you can reduce waist size by decreasing overall body fat, especially visceral fat, stored around the abdominal organs.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Cardiovascular exercises like running and cycling help burn calories and promote fat loss across the body (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3630467\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">), including the midsection.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Meanwhile, strength training, mainly focusing on the core, enhances muscle definition and can increase metabolic rate (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3661116\/\\\"><span style=\\\"font-weight: 400;\\\">3<\/span> ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/\",\"url\":\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/\",\"name\":\"9 Deep Core Exercises for a Smaller Waist - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4754-deep-core-exercises-for-smaller-waist.png\",\"description\":\"\u2605 DEEP CORE EXERCISES FOR SMALLER WAIST \u27a4 and answers to frequently asked questions on how to slim your waist in 15 days.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4754-deep-core-exercises-for-smaller-waist.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4754-deep-core-exercises-for-smaller-waist.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Core Workouts\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/core-workouts\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"9 Deep Core Exercises for a Smaller Waist\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. 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These muscles include the transverse abdominis, which acts like a natural corset, the multifidus, which helps with spinal stability, and the pelvic floor muscles, among others.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">There are many benefits to strengthening these deep core muscles, including improved posture and reduced risk of back pain and injury (<\/span><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Another overlooked benefit is that strong deep core muscles can help create a smaller waistline and more defined abs.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">How? We discuss that and more in this guide to 9 deep core exercises for a smaller waist.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Reduces Waist Size?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Reducing <a href=\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/\">waist size<\/a> involves lifestyle changes, with exercise and diet playing pivotal roles. Scientifically, you can reduce waist size by decreasing overall body fat, especially visceral fat, stored around the abdominal organs.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Cardiovascular exercises like running and cycling help burn calories and promote fat loss across the body (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3630467\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">), including the midsection.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Meanwhile, strength training, mainly focusing on the core, enhances muscle definition and can increase metabolic rate (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">3<\/span> ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/","url":"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/","name":"9 Deep Core Exercises for a Smaller Waist - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4754-deep-core-exercises-for-smaller-waist.png","description":"\u2605 DEEP CORE EXERCISES FOR SMALLER WAIST \u27a4 and answers to frequently asked questions on how to slim your waist in 15 days.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4754-deep-core-exercises-for-smaller-waist.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4754-deep-core-exercises-for-smaller-waist.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/deep-core-exercises-for-smaller-waist\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Core Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/core-workouts\/"},{"@type":"ListItem","position":5,"name":"9 Deep Core Exercises for a Smaller Waist"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. 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