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How To Get A Smaller Waist and Bigger Hips ‎(2023 Guide)

Last Updated on January 1, 2023 by Femniqe

how to get a smaller waist and bigger hips

Having a curvaceous body is all the rage now.

You don’t need to gain “bad weight” from junk foods to have more curves that will just destroy your overall health.

It is almost the opposite actually.

You can gain curves in the right places by making some tweaks to your diet and workout routine.

NOTE: If you are already slim with little to no belly fat then this isn’t for you. Your waistline may already be at its thinnest point.

Trying to be any thinner would only lead to muscle loss of other curves you may have.

If your current body fat is 35% – 40%, you are able to accentuate and emphasize your curves while making your butt appear bigger by simply losing some weight from your belly.

That’s right, you can get a bigger butt while losing weight.

Take a look at yourself in the mirror for a minute, see how much more prominent your butt would be if your waistline just went in an inch or two?

How to make your waist smaller without losing inches from your butt and hips?

With proper diet and exercise. Take a moment to think about it, a nice big butt, well-shaped hips and a smaller waist, a dream come true, well you are not dreaming because these goals are achievable in real life.

To get a smaller waist here are some changes that you need to make
1. Be ready to change/modify your diet.

  • Achieving a smaller waist requires weight loss that can’t be attained with only exercise. You must be willing to keep a healthy diet and cut your calorie intake if you wish to truly see results. You can research how to calculate the proper daily calorie intake you will need.
  • Discipline and determination will be required from you. As well as reducing your daily calorie intake, there are a few smart food changes you can make to help, specifically, with reducing your waistline.

2. Start your day with a big healthy breakfast

  • You should try having a combination of high vitamin fruits, eggs for protein and wholegrain breads or cereals for the perfectly balanced breakfast. When on the go, just grab a cereal bar or fruit smoothie since they are convenient, filling and healthy.
  • Try to drink a glass of water before every meal during the day breakfast included, as this keeps your body from overeating and keeps you hydrated.

3. Add more fiber to your diet

  • Incorporate a variety of foods high in fiber into your diet, so as to reap the benefits of both insoluble and soluble fibers. Some soluble fibers are barley and oats, citrus fruits and carrots, peas and beans, apples. Insoluble fibers include nuts, beans and green vegetables, wheat bran and foods containing whole-wheat.

4. Eat healthy fats

  • Polyunsaturated fats – like Omega-3 fatty acids which can be found in canola oil, tofu, walnuts, herring, salmon, and mackerel – are additional healthy fats you could include in your diet. They aid in lowering bad cholesterol and to boost brain functions.
  • Trans fats though, (found in cookies, crackers, margarine – any food made using partially hydrogenated oils) causes more fat to be left in the abdomen, so avoid these fats as best as you can.
How to get a thinner waist and get bigger hips

Your path to a smaller waist and bigger butt can be clearer by simply following a few easy steps:

#1 Check Your Body Fat

The first thing you need to do is check if you are meeting your body fat that’s recommended.

You can check with your doctor or if you own a gym membership, stop by and get a free check.  You can find ways online to do it too if you prefer to do it yourself.

#2 What is the Best Body Fat Percentage for a Curvy Body

So you have your body fat percentage results, what’s next? If you are 35% or over, you’ll need to diet properly so your body can lose some fat.

And don’t be worried about losing fat on your hips. If dieting is done properly, you will lose most of the fat from your midsection well before the hips begin to shrink.

If your BF% result is 25 or under, it is time to make a few adjustments to your diet. 25% body fat is usually considered optimal for curves.

Your midsection would be moderately thin so you will only need to gain a little weight in the right areas.

You may still try to burn belly fat but diet would not be the right solution.

Your calorie intake can remain as is butt start eating foods to build your butt. You should concentrate on a great core toning routine and exercises for building a better butt.

Your body fat is under 18% it is time to certainly start eating better. Your hormone levels may having been decreasing at this point.

If you go to the gym often, it may be time to take a break and start eating some healthy fats and calories plus cholesterol if your estrogen levels are low.

Low estrogen level have side effects that includes shrunken hips, breast and thighs just to name a few.

#3 Exercises For A Smaller Waist

If your body fat is over 18% it is time to formulate a workout plan! This part can be fun depending on your perspective.

Who doesn’t enjoy planning to look good? So in creating your routine, remember the key to achieving bigger hips and a smaller waist is to target the right areas with the correct workout.

A good suggestion is high repetitions for your core routine targeting the entire midsection and low reps with weights for toning the butt and hips.

Here are some exercises to work the core. Choose at least from each section then do it two to three times per week.


This challenge is perfect for building curvy and fuller hips. As long as you stick to the plan and eat properly you will see results.

bigger hips workout

Read more about the challenge => Here

The “body carving” exercises for a smaller waist

We at Femniqe try to keep everything as simple as possible, so that you can take quick action without trying to understand what workouts to do.

Here’s a routine in the video below that will not only give you results but will burn away excess fat in the lower belly area giving you that flat sexy tummy.

How many times a week should I do the routine in the video?

3 – 4 Times a week, However try do keep at 4 times for maximum results.

What should I eat?

Try to be more aware of what you eat. Ensure that you avoid junk foods and eat mostly vegetables, Fibrous foods, fruits and drink lots of water.

If you want a simple but effective smaller waist workout, then you can do the routine in the video below.  Its very powerful and will produce results, as long as you give it your best effort. 🙂

Other Workouts You can Include [Optional]

1. Side Plank-Up

Aims at toning the inner thighs, oblique, rectus and transversus abdominis.  

Lie on your side forming a straight line from head to feet, resting on your forearm.

Your elbow must be directly below your shoulder. Gently contract your abdominal muscles and lift your hips off the floor while maintaining the line.

Ensure your hips are stacked and your neck is in line with your spine. Hold here for 25-40 seconds then lower. Repeat 2 – 3 times, then switch sides. (If you find this too challenging, do it with bent knees.)

2. The Russian Twist

This exercise firms and tones the muscles on your sides and burns fat in the midsection with its twisting motions.

To perform the Russian twist, sit on the floor with your knees bent and feet flat on the ground then lean back so you form a V between your torso and your thighs at a 45 degree angle or so.

Ensure you keep a straight spine and you can have your feet propped under something sturdy or ask someone to hold them for you to help maintain form.

Lace your fingers together out in front of you then rotate then as far to the right as you can go, pause then bring your arms back around and go to the left as far as you can.

That completes one rep, repeat 10 – 15 times.

 Build your shoulders and chest

Placing emphasis on the upper body does make the waistline seem smaller, therefore, you can incorporate some chest and shoulder workouts into your routine to help give the illusion that your waistline is smaller than it is.

The exercises suggested below will actually help to reduce fat on the midsection so that’s a plus.

1. Push-ups

One of the classics that works the arms and chest muscles. The easy version is you stand on your knees then lean forward to prop on your hands palm down, shoulder width distance.

Lower yourself down using the strength of your arms until your chest grazes the floor then push yourself back up to the starting position still using only the strength of your arms.

The advanced version is you begin this workout in a high plank position.

Lowering yourself down with the strength of your arms until your chest grazes the floor then push yourself back up to the plank position, arms fully extended then repeat.

2. Tricep dips

This workout targets the arms and shoulders. You will need a sturdy chair or a step to use when doing it.

To complete a bench dip, sit straight on the edge of the step or chair with your legs extended before you, heels on the ground.

Grip the edge of your seat firmly and slide off your perch, lowering your body towards the ground until your arms form a 90 degree angle.

Push with your arms to get your body back to the starting position and repeat.

3. Do cardio

Cardio can be beneficial in helping you form an hourglass figure by burning fat around your midsection making it slimmer and your waist smaller along with toning your body overall.

Cardio will also keep your heart healthy and supply sufficient blood and oxygen throughout your muscles promoting overall good health and fitness.

Cardio is great for burning calories and maintaining a healthy body weight which is ideal for you achieving your sexy physique.

Dancing, cycling, swimming, step aerobics and running (just to name a few) are some of the best cardio workouts to trim fat and tone your body.

Ideally, for beginners, you should do cardio for 30 minutes, 4 or more times per week.

For those who just wish to maintain their current fitness 2 – 4 times for 20 minutes per week is good enough.

You can opt for interval training as your cardio workout if you want an effective workout but don’t have the time for the gym.

After warming up, exert yourself for about 1 minute then go slower for 45 seconds, then keep repeating that cycle 10 times.

Don’t for get to cool down and stretch when you are through.


how to get a smaller waist much more faster!

Avoid low-rise jeans

Wearing low-rise jeans when you have a little weight around the middle can be very unflattering as it creates the muffin top look.

The alternative to these jeans would be the high waist jeans which covers the excess fat on the waist, hips and give the effect of a smaller waist line.

These jeans can definitely be very flattering when worn with a shirt tucked in.

Wear body-shaping undergarments

Selecting the correct under garments can really show a reduction in your waistline.

Lingerie stores that carry top line undergarments usually carry those that are designed to support and smooth out your figure underneath.

You can opt to try shapewear, they have been found to be quite effective.

See The Best Recommended Waist Trainers


These another option you can go for. Centuries ago, these lingerie were worn under gowns of women of almost all age group as a figure enhancer, fast forward to the 21st century and corsets have recently gained renewed popularity for providing a seamless sexy silhouette, both on its own and under clothes.

The steel-boned corsets (don’t let the name frighten you, they aren’t painful – honestly!) are better at cinching your waistline, and can really permanently reduce your waist size with prolonged wear!

When choosing a corset, go for 4 – 5 inches (10.2–12.7 cm) smaller than your original waist size.

Here’s an example, if your waist is 26 inches currently then you can opt for a size 20 or 21 inch corset.  It is better for beginners to go for a 4 inch than a 5 inch difference though.

To know your waist size you just need to stand before a mirror with a measuring tape wound around the narrowest part of your waist, which is usually an inch or so above your belly button.

Even if you are the fittest girl around, you will still look like you have a muffin top if you wear jeans that are too small for you.

Take care when shopping for clothes, especially jeans.

If you’re not sure what your size is then take a friend with you who won’t be afraid to give their honest opinion or you can ask a store clerk to help you with the fitting.

Opt for European sizing preferably, which are usually less fickle and more honest than US sizing. It’s great to be able to show off your slim waist in jeans that actually fits!

Wear waist-cinching belts

By wearing waist-cinching belts, you are leading all attention to the nip in your waistline making it appear smaller than it really is.

They are great to wear over long tops, dresses and even winter coats as they accentuate the bust and causes a flare around the hips giving the illusion of an hour glass figure.

Your choice of belt can vary from braided, skinny, wide, jeweled, and the list is limitless!

Wear A-line dresses

A-line dresses are tight or narrow at the waistline but flares gradually as it extends towards the hem.

This makes the waistline seem really smaller as that’s where more of the emphasis is, while just gliding over any imperfections, if any, that the wearer may have around the hips and thighs.

A-line dresses are perfect for almost any body shape.

Avoid carbonated drinks and excess sodium

A very easy way to avoid excess salt is to reduce your consumption of processed, packaged foods as much as possible.

Excess sodium makes your body retain water and become swollen.

If you aim to get a tight, toned midsection, a well-balanced diet is very effective and has tons of benefits such as reducing the retention of water weight and keeping you at a healthy weight in the long run.

Getting a Bigger Booty and Losing Belly Fat is Possible!

Getting a bigger booty does not mean getting fat. A bigger booty doesn’t mean a bigger belly either. You can have your cake and eat it.

Maintaining a toned core while gradually increasing your calories will tighten the waistline and increase your butt size.


This bigger butt challenge only take 7 day and will give you amazing results. Just make sure you’re eating to support your glute muscle repair and growth.

smaller waist bigger bum workout

With the right workout routine, your body will automatically know where to store the fat and where to get rid of it.

I’m sure you have heard that spot reduction isn’t effective and usually doesn’t work, however, that is not what we are trying to achieve here.

Actually the opposite, we are burning excess fat overall, while telling the body where to store it.

The key to achieving our butt goals is to effectively time our nutrients and follow the proper routine.

So much has changed over the years when it comes to body building for men and they are seeing lots of results, it’s about time us women followed in their footsteps and apply their science for our own benefit.

What say you?

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