5 Pilates Exercises to Make the Waist Smaller and Hips

Pilates exercises are a great way to burn fat that accumulates in your body. It can help make the waist smaller. Check out the best moves below!
5 Pilates Exercises to Make the Waist Smaller and Hips

Last update: 09 October, 2022

Pilates exercises are a great way to burn fat that accumulates on our waist, hips and muscles. Below we show you the best moves to make the waist smaller as well as your hips!
Generally, the areas where fat accumulates the most are the waist and the hips. This problem is very common among women. Sometimes this is due to genetics and sometimes it’s just bad habits. As a consequence, some of use have a lowered sense of self-esteem or even health problems that can affect us in a variety of ways. But exercise is a great way to make your waist smaller and reduce the size of your hips.

To fight the accumulation of fat, there’s no single simple method that’ll get you effective results. We have to be conscientious about all the factors related to this. That way, we’ll be able to reduce the problem and be left satisfied with the results.

Today we’re going to show you some Pilates exercises to help reduce fat and make the waist smaller, the hips smaller, and give your muscles more tone. Of course, you’ll get your results using natural methods.

Leg lifts can help make the waist smaller

Woman doing leg lefts to make the waist smaller

When doing this exercise it’s crucial that you concentrate and keep your balance. First, lay on your side with your head supported by your arm, and legs outstretched one over the other.

Lift the leg up, totally stretched; while doing so contract the abdominal muscles. You should avoid arching your back.

Another position you can use involves doing laying down. Support your hands on the floor and extend the legs straight out so that it creates a uniform, straight line with the torso.

For either of these two positions, you should do 20 repetitions of about 5 seconds each, then change sides.

Scissors help make the waist smaller and the hips

The scissors can help you reduce fat and make the waist smaller

Laying face up, lift one leg up while the other is outstretched and level with the floor. Try to lift your leg as high as possible without lifting your back. Lift the leg slowly 10 times, then repeat with the opposite leg.

Lateral Kick

Use the lateral kick as an exercise to help make the waist smaller

For this position, you’ll need to lay on your side, with your elbow bent to help your back stay straight. Move the legs straight up from the hips. This helps maintain balance and protect the lumbar region.

Remember that you don’t want to injure yourself while you try to make the waist smaller. Try not to move the hips or the back. The only thing you should move is the leg, which you will stretch out completely.

While you’re at it, check out:
How to Treat and Prevent Back Pain


The mermaid can help make the waist smaller

This exercise is a great one to make the waist smaller. It’s also good for stretching the spine. To start, sit on the floor with your legs bent to the left side, your back should be straight and you should squeeze your abdominal muscles.

While inhaling, lift your right arm and slowly stretch and curve it over your head. Bend your torso gently at the waist in the same direction as your arm. Hold the position for several seconds, then return to your original position. Repeat this 5 times, then switch to the other side.


Sit ups can help make the waist smaller


This exercise works your glutes, waist and legs. To start, lie face down with your body completely outstretched. Then, flex your legs and grab your ankles with your hands.

With the body and hips on the floor, take 2 deep breaths and try to stretch as much as you can. Try to maintain the position all the while.

Inhale while tightening the arch, lifting the feet back and up, elevating the legs from the ground and maintaining the arms extended as much as possible. Try to lift your chest and head from the floor without losing the tension of the arch in your legs.

Exhale slowly as you come back down to the floor to rest a moment.

Resume the position again until only your abdomen is supporting your body. Try to maintain the position with perfect posture for at least 20 seconds. After that, you can do it for up to 1 minute. When you have done this breathe deeply without losing control of your position.

To end the exercise, slowly let your legs down and release your ankles, stretch your hands, and rest.

For better results

For better results with these exercises, it’s very important that you take nutrition and other factors into account.

  • Include a wide variety of vegetables, fruits, whole grains, and fish in your diet.
  • Avoid eating foods with high levels of fat and cholesterol. Be especially careful to avoid chips, fried foods, and sodas, among others. 
  • Drink at least 8 glasses of water per day.
  • Eat small portions several times per day.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Yamato, T. P., Maher, C. G., Saragiotto, B. T., Hancock, M. J., Ostelo, R. W. J. G., Cabral, C. M. N., … Costa, L. O. P. (2016). Pilates for low back pain. Sao Paulo Medical Journal. https://doi.org/10.1590/1516-3180.20161344T1
  • Johnson, E. G., Larsen, A., Ozawa, H., Wilson, C. A., & Kennedy, K. L. (2007). The effects of Pilates-based exercise on dynamic balance in healthy adults. Journal of Bodywork and Movement Therapies. https://doi.org/10.1016/j.jbmt.2006.08.008
  • Mostagi, F. Q. R. C., Dias, J. M., Pereira, L. M., Obara, K., Mazuquin, B. F., Silva, M. F., … Cardoso, J. R. (2015). Pilates versus general exercise effectiveness on pain and functionality in non-specific chronic low back pain subjects. Journal of Bodywork and Movement Therapies. https://doi.org/10.1016/j.jbmt.2014.11.009

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.