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I am a huge fan of a small tight and thin core with well-defined abs! To me, the smaller the waistline, the better it gets.

And this is for both men and women! I find it super attractive and admire a slim/thin waist, and that always has been my all-time goal in terms of my own body/physique.

Therefore, every single day I target to keep and maintain my waistline as small as it can be, which there are a couple of things that have helped me a lot in the past decade or so!

To me, there is no point in having big muscles with a huge belly sticking out known as a distended stomach like most modern bodybuilders out there in today’s date and age.

That means I would rather have a fit muscular body with a tight slim waist than have huge muscles with a “pregnant” belly or as they call it, bubble gut, turtle shell, etc…

That also means that I am a big fan of the golden era known as old-school bodybuilding back in the days when Arnold Schwarzenegger was competing with other similar tight waist aesthetic physiques.

And that is mainly because of that attractive V-Tape body frame physique with a big upper muscular body and a waistline so small and tight!

Yes, it’s very impressive to me and that’s exactly what I aim to look like!

Muscle growth is easy to develop and anyone can gain as much muscle as they want, but to keep your waist small, now that’s a whole different story and it is actually hard, but it sure is possible!

So let me share with you what I do because not so long ago, I had a 33″ inch waistline as you can see on my old profile photo and I was not happy.

So now I currently have a 28.5″ waist but my goal is 26″ tight small waistline!

Why Do Bodybuilders Have a Big Waistline and a Big Belly?

There are a few proven reasons why we see big muscular guys with huge turtle shell guts which the legend bodybuilder Dave Palumbo even came out with a name for it called Palumboism!

Now I’m not here to judge or criticize anyone, but only to help you by teaching you, inspiring, and motivating you!

Therefore, I am not a fan at all of a big waistline regardless of how much muscle you have…

Some of the most popular bodybuilders such as Kai Greene, Phil Heath, Ronnie Coleman, Roelly Winklaar, and others out there do have an extended turtle shell belly aka bubble gut as you can clearly see in the photo here…

However, people think and claim that the #1 reason why most bodybuilders have stomach distention is because of the abuse of HGH known as Human Growth Hormone and Insulin known as (insulin-like growth hormone (IGF) with additional lots of water retention as well.

But that’s not the real case that truly causes it and I’m going to tell you here!

The main reason for a belly to stick out like that is actually by eating big and large meals (especially high calorie & high carb diet) on a daily basis is exactly what’s making them bloated and pushing their stomach out beyond its limit to an oversize proportion of their chest.

And of course, along with abusing HGH and Insulin (IGF-1) included altogether, the stomach walls expand and stretch out since they are putting in those heavy large meals making themselves bloated and since HGH/IGF-1 grows basically all body parts (organs, muscles, tissues, cells, etc) in human bodies, their stomach walls tissues will come to a point that it starts to become that same stretched out way through the growth of HGH.

Can you see what I’m saying here?

That means that just the abuse of HGH and Insulin known as IGF-1 alone won’t really cause a big belly to stick out, but the heavy eating of large meals along with GH/IGF-1 combined together is what truly causes a distent stomach line regardless of how much muscle they have.

I know people who take lots of Growth Hormone on a daily basis along with IGF-1, but they EAT very small meals frequently every single day, and their stomach is nowhere near as the modern bodybuilders we see around in today’s date and age.

Most of these big muscular bodybuilders that all we see around ONLY care to gain as much muscle growth as they can without focusing on their stomach line.

Not to mention, men or women do not find it attractive! I mean, who does?

I remember Rich Piana (LEGEND) big steroid guy who I was a fan of him due to the fact that he stated the truth all the time and he mentioned in one of his videos that the moment your stomach line grows bigger, you already lost your physique.

And I totally agree!

Keep reading.

How NOT To Have a Stomach Sticking Out & Achieve a Small/Thin Waist?

The waistline to me is the most important body part in everyone’s physique.

Based on my own experience, knowledge, and wisdom, I’m going to share with you what I do for the past 13 years that I have been working out to get a 28-inch waistline.

Any bodybuilder with a waistline below 30″ is considered a tight, small waist in my opinion! Check out bodybuilders like Brian Buchanan, Sergio Oliva, Dmitrii Vorotyncev, etc.

Sure, it has a lot to do with genetics, but you can outwork your genetics and have a small waist if you do what I’m going to show you here which I highly recommend that you do as well in order to have a small/thin waistline for that V-Tape body frame physique just like the photo above!

Cardio:

Not only cardio is extremely necessary for our health to be in a healthy state all year round, but if you do cardio for 40-60 minutes on an empty stomach, it will crush your calorie intake and start burning your belly fat significantly!

I guarantee you… Intermitted fasting with cardio is key to having and maintaining your waist very small and sleek regardless if you’re a guy or a girl.

I highly recommend you do at least some jog or run. Walking may not be enough for most people, which may do little to no results. And when you jog/run for cardio, make sure you’re running with legs and knees going up.

This is very important because it will immediately target your whole belly there to burn off any unwanted fat. Yes, it is much harder but that’s what I do for cardio every single day (5-6 days a week)!

Or you can have the treadmill setting to INCLINE level which will also hit your belly much more effectively than the normal setting!

And if you don’t know, I like to do HIITs which I run for 2 minutes as fast as I can and then walk for 3 minutes as fast as I can walk without running, which what it does it potentialize the calorie expenditure, and therefore, help burn calories much faster.

Make sure to avoid cycling if you’re a man, which does increase the testicle’s heat temperature and I talk it all about it here where you should keep your boys there in a cooler temperature = more natural testosterone production.

Eating:

Of course, a healthy balanced diet is a MUST, or if you don’t want to diet, just eat healthy clean meals on a daily basis.

However, this is the most important part which is to eat SMALL portion meals more frequently in your daily routine instead of eating a large heavy meal, unless you want that distent bubble gut…

Rich Piana (Legend 300lb Bodybuilder) once said that it’s smarter to eat 10-12 small meals a day than to eat 4-6 big meals a day.

But for me, since I’m not a big tall bodybuilder, I personally have only 4-6 small portion size meals per day like I’m talking about you should buy these SMALL sizes Glass Food Storage Containers with Lids as well.

Yes, go with the safe ones like the 100% GLASS, not plastic to avoid contact with plastic chemicals like BPA and others that do migrate to your food. Glass containers are a little more pricey but it’s worth it in the long run, plus your food will taste 100% way better than on the plastic ones based on my own experience.

Another super important thing that you must know is to eat SLOW by chewing your food more times to break it into smaller pieces for faster digestion. And after eating, don’t go lay down at all costs. Sit up straight or stand up!

Make sure you drink 3-6 large cups of clean water! The best would be alkaline water. NO tap water at all since fluoride makes you feel bloated.

Not to mention, it is important to take some digestive enzymes and probiotic pills during every meal to help absorb the food and the nutrients better, and therefore, it helps us feel less bloated than ever.

Do that and I guarantee you that your stomach will feel less bloated and flat/tight because it will super-charge your metabolism’s function.

Exercises:

People claim that you have to exercise your abs a lot but that’s not the case! You should ONLY workout your abs 2-3 times per week at max, or else if you’re over-training it, your abs may start to look uneven.

Another thing is that you shouldn’t work out your core muscles or your obliques at all regardless of what anyone else says which is your side abdominal muscle if you truly want a small tight waist.

That is because if you’re always working out your core and obliques, they will grow into big thick muscle and therefore, your waistline will grow as well and get bigger. That’s not what we want here!

Plus, don’t use too many heavyweights on deadlifts, t-bar rows, bend-over rows, or squats because too much weight may cause your core to develop into a stronger core and that means a bigger and thicker waist as well.

But if you do go that route, make you have a tight safe belt to hold your belly in!

And if you want to grow some muscle growth, you can workout your muscle right after cardio or you can do like me by going to the gym after 5-7 pm and push myself to the maximum limit to develop a lot of muscle by focusing on the greatest pump (key for growth) while keeping my waistline tight and small.

Techniques:

Now, these techniques that I’m going to show you are just as important as the ones above!

It is important that you do some stomach vacuum exercises throughout your day on an empty stomach which is basically by inhaling full air while sucking in your stomach and squeezing it as much as you can, then hold it there for as long as you can.

The more you do these effective stomach vacuum exercises, the better and longer it gets! You can do them standing up, laying down, sitting down, or like Arnold here.

But if you want a more advanced form of vacuum, look into the LPF technique known as ‘Low Pressure Fitness’.

Another thing that you should focus on is to keep your stomach sucked in all day long and every day which mind and stomach contraction with repetition is key to holding your stomach tight in.

I would say at least once every hour, you should try to remember to have your stomach sucked in and basically do it as soon as you remember it which your body will come to a point that you will automatically have your stomach tuck in without you needing to remembering it, and that way, it will always hold in and be flat for a tight small waist.

Especially when you’re eating, I would say to try to have your stomach in while eating so you don’t get any form of bloating like if you were to eat a lot, your stomach will stick out similar to the bodybuilders we see in today’s date and age.

By the way, you should avoid stressing, worrying, or anxiety at all costs on a daily basis since the stress hormone called cortisol is highly catabolic which is the opposite of anabolic, and therefore, it breaks down muscle much faster and will make your body store body fat, where it obviously will increase your waistline.

Therefore, you have to be positive all the time, especially having a strong belief that your waist is getting skinner, smaller, and tighter every single day.

What you believe is what it becomes! If you believe the opposite, that’s what you’ll get…

Moreover, if you want more advanced advice, I would highly recommend looking into wearing a tight waist slimmer belt also known as a waist compression band/ trimmer throughout your whole day.

In the morning when I’m getting dressed, I always remember to put on my waist slim belt to wear it all day.

You can also use your waist belt to help your belly sweat more and burn more calories for faster results.

This will make your waist very small and the longer and more time you use it along with what I showed you above, I can guarantee you that you will have that V-Tape body frame shape/physique that you deserve as well!

Other than that, I also recommend a fat burner gel but one that is actually proven to be effective and safe out there with proven results…

Last, there are some powerful affirmations to use on a daily basis, but you have to say like you really mean it with your full intention and actually feel what you’re saying while using your imagination.

Six Pack Abs Positive Affirmations:

• Present Tense Affirmations: My abs are lean, I always work my ab muscles with intensity, My waistline is slim and perfect, I have the right combination of diet and exercise, My abdominal muscles are well defined, I am determined to have six-pack abs, My abs are healthy, My core muscles are incredibly strong, My abs receive excellent blood flow and nutrition, Others admire my great looking six-pack
• Future Tense Affirmations: I will have six-packs, My waistline is becoming leaner and leaner every day, My core will be sleek and sexy, I will maintain a healthy weight and keep my abs defined, People will be amazed at the definition of my abs, I will remain focused on my workout routine, My clothes will fit better and I will look more attractive, I will develop massive confidence in my body, My abs are growing stronger and stronger.
• Natural Affirmations: My abs are naturally strong, I love my well-defined abs, I am naturally well-proportioned. My back and core muscles are strong, Staying consistent with my workout is easy, I have strong lower abdominal muscles, My strengthening technique is perfect, Losing weight and becoming toned comes easy for me, My ab muscles are naturally toned and defined, I have the proper body fat ratio.

Just remember, your intention is everything and consistency is key for all of these to work well!

Last Recommendation for Best Results of a Tight Slim Waist!

You do know that without an effective and safe supplement, it is much harder to achieve our goals.

A supplement is basically a booster to boost up the process and for us to get the results we want much faster.

Now we all know that there are so many weight loss diet pills and fat burner supplements out there in the industry.

Yet, some do work and some don’t. Some do contain hidden illegal substances in their products but some are real, official, and legit like what I’m going to show you below!

And this is where the #1 best Instant Knockout Fat Burner comes into play…

Not only it’s completely 100% natural, safe, and effective with only proven natural fat-burning ingredients, but there are many before and after photos/videos to prove to us the results that you’re looking for!

Imagine yourself with similar mind-blowing results? Will it change your life? I bet so!

However, it’s not the typical fat burner we see around which these Instant Knockout Fat Burner pills will NOT leave you feeling hungry like others out there or make you lose muscle and all that.

NOT AT ALL… This fat burner supplement is intended to shred down only excessive body fat by burning the fat cells so you won’t have the same fat cells laying in your body. But it is also intended to help you keep your muscle gains for the best physique that you always wanted.

In fact, you won’t even feel tired anymore since this product uses the stored fat for energy, drive, and stamina and therefore, you will have higher performance levels while helping you gain more muscle growth and shrink down fat.

How does that sound?

Imagine your metabolism super-charged? Well, it does suppress your appetite a lot so you don’t feel hungry like other pills that make you crave to eat all the unhealthy sugary foods all the time.

I mean, you will shred down unwanted fat and by doing the things I showed you above, your waistline will decrease in just a few days!

I guarantee! Check out their official website here!

Just remember, it is for both men and women!

And here’s a quick layout of what I just showed you above!

• Do Cardio (40-60 minutes) first thing in the morning on an empty stomach (Intermitted fasting) & workout your muscles later on the day
• When jogging/running for cardio, run with your legs up like skipping, or have it on an inclined setting to target your belly fat
• Train your abs for only 2-3 times per week at a max
• Of course, eat clean and healthy meals/diet
• Eat Very small portions of meals more frequently
• Eat slowly by chewing more for faster digestion
• Drink 3-6 large cups of clean alkaline water – No Tap water
• Don’t workout your obliques/side abdominal muscle
• Don’t work out your core muscle since it grows bigger = bigger waist
• Don’t use too many Heavy Weights on Squats, deadlifts, T-row, Bend-rows
• Make sure not to stress, worry, or be anxious since it releases the cortisol hormone
• Do stomach vacuum exercises aka suck in your stomach & squeeze
• Focus to keep your stomach in throughout your whole day, every single day
• Wear a tight waist slimmer belt on a daily basis. – Can use it during exercise/working out
• Use the effective, safe & natural INSTANT KNOCKOUT fat burner supplement here for maximum results

I’m sure that all of this that you’ve learned will change your waistline forever and make it flat, small and tight as much as you want! Just remember that consistency is KEY.

Click here and it will send you directly to the Instant Fat Burner official website for you to get your supplies to look and feel your best!

CLICK HERE TO VIEW

Just so you know, every part that I mention does count! Try not to miss any of them for your best and maximum results. By the way, Rich Piana once quoted:

When you bring your waistline down even if it’s only 1″ full inch, your physique will appear as if you have gained 10lbs more and seem more aesthetic than ever. – Rich Piana

Other than what I taught you here, did I miss anything that you know that I don’t know? I actually took a long time to create this complete post, so why not share with me your feedback below!? I would love to hear from you.