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When it comes to weight loss, spot reduction is impossible. No matter how many ab exercises you do, you cannot target just one area of the body to slim it down. VeryWell Fit explains, “While targeting specific body areas during exercise can be effective to build muscle and shape those areas, it won’t necessarily help you lose fat in that specific area.”
With that in mind, the only way to get a slimmer waist is to lose weight overall. The article continues, “You’ll need to address your overall diet to reduce the amount of fat that is stored, and increase your activity level to try to burn the fat that has already been stored throughout the body.”
Calorie Deficit
Weight loss comes down to being in a calorie deficit. So, if a smaller waist is your goal, that's where you should start. "A calorie deficit occurs when you consistently provide your body with fewer calories than it needs to support calorie expenditure," Healthline explains.
But that does not mean you should start placing severe and extreme restrictions on your eating. The article continues, "For most people, a calorie deficit of 500 calories per day is sufficient for weight loss and unlikely to significantly affect your hunger or energy levels."
The exact number of calories will differ from person to person depending on factors like age, weight, and activity level.
Transverse Abdominis
Once you've established a calorie deficit, you can focus on strengthening and toning your abs and obliques. Exercises that work your transverse abdominis, often referred to as the "corset muscle," can also be effective.
Cori Lefkowith, Orange County, California–based personal trainer and founder of Redefining Strength, explains to Self, "The transverse abdominis is an intrinsic core stabilizer, which means it helps stabilize your core and spine to help your body function correctly."
Ready to work these important muscles? This video from Nikki Naab-Levy, Pilates teacher, massage therapist, and fitness educator, is a great place to start. Plus, working your transverse abdominis can even help protect you from back pain!
Watch below for exercise inspiration:
