Developing a slim waist while keeping curves will give your body an hourglass shape. Back in the days of black and white films, actresses often wore corsets to obtain this aesthetic feature. That will not be necessary, provided you have the discipline to make the necessary sacrifices. To slim one area and keep other areas robust, you need to take a specific approach that involves diet and exercise, because it is impossible to reduce fat from just one targeted part of the body.
Step 1
Reduce your calories slightly to produce weight loss. Cutting back by 500 to 1,000 calories per day is a common guideline people follow to lose weight. You need to eat less to promote weight loss in your stomach, but you also want to keep your curves. If you cut back too far, you may lose too much weight and flatten your curves. Aim for a 250-calorie reduction to be safe.
Step 2
Eat small meals every two to three hours and choose healthy foods. This will keep your appetite under control and elevate your metabolism. Create your meals out of foods that have a low energy density such as fruits, vegetables, lean meats, whole grains, beans and fish. These foods contain a low amount of calories, but have a high surface area. Low-fat yogurt with fruit mixed in is a healthy meal option.
Step 3
Burn fat with sprint training. Sprinting burns a high amount of calories as you work out and it also boosts your resting metabolic rate, causing you to burn more calories while at rest. This helps you shed additional fat. Sprinting also causes you to forcefully activate your abdominal muscles to generate force. Do not spend long periods of time working out. Perform 15 to 20 sprints and work out three times a week on nonconsecutive days. Make your sprints 20 seconds long and rest completely for 40 seconds between each one.
Step 4
Add weight training to your workout regimen to build up your curves. Perform exercises that target the chest, shoulders, back, butt and hips such as bench presses, shoulder presses, back rows, squats, lunges and seated abductions. Use a heavy resistance with your exercises to insure you fully tax your muscles. Aim for eight to 12 reps, do four or five sets and work out three days a week on noncardio days.
Step 5
Tighten your waistline by attending Pilates classes. Pilates exercises target the muscles of the core, which include the rectus abdominis, obliques and erector spinae. The rectus abdominis is in the middle of the stomach, the obliques are on the sides and the erector spinae are in the lower back. Performing Pilates will help give your waist a leaner look as you strip away the fat. Attend classes three days a week or check out a DVD at a local library to practice at home.
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