As a mom of four, I've gone through feeling completely large with no waist, to trying to get my tummy and my waist-line back again. Having a small waist size does depend partly on your genetics and body type, but there are also things you can do to help your waist stay small, and get a slender waist. I am going to go over everything that worked for me to get my waist back, and a lot of it involved eating the right foods, taking the right supplements, and eating in a way that helped my stomach stay small. I focused on my nutrition and workout plan with the right exercises, where I didn't do any workouts that would make my waist wider. I stayed away from a lot of obliques, and focused on deep core muscles that pulled my stomach in, while also making sure my nutrition and supplements kept my gut healthy. Bloating is the worst when trying to get a smaller waist, so I found some great supplements and a diet plan to help me keep my stomach from getting bloated by the end of the day. 

You can also get a slimmer waistline while breastfeeding, and I was able to get my waist back by doing postpartum pilates, eating lower carb and higher protein, as well as ensuring my gut microbiome was back on track with a good de-bloating probiotic. I found that probiotics were a game changer when it came to helping me stay away from gas and bloating later in the day, which was part of the reason I thought my waist and tummy pooch were still there, when in actuality it was just bloating and gut issues. 

I also did some waist training, but it wasn't really to push my stomach back in, but rather fix my posture. A lot of pooch and belly issues are a result of bad posture, and I found that a waist trainer reminded me to stand up straight and pull my abdominals in while walking around, standing and even sitting. A waist trainer may temporarily pull your waist in, which I will go over more. 

The best way to get a smaller waist you need to have an exercise program with core exercises, nutrition program and supplement plan. I didn't really notice any changes until I combined all three of these things together, and I stuck with it for a couple months before I really noticed a change. Good news is I am breaking it all down for you from my exercise plan, nutrition plan and supplement plan. Combining all three of these will get you the best results and a slim waist. 

​First, I Fixed My Gut and Bloating: 

I can't tell you how important it is to make sure you have your gut microbiome on track to fix any bloating issues that can really affect your waistline. I didn't realize how much bloating I had until it was gone. Pregnancy and postpartum especially can cause a lot of issues with gas and bloating because hormones really affect your digestive system and gut flora. I wasn't happy with a lot of priobiotics out there because I wanted one that specifically targeted hormone balance as well. That's where I created a special blend of strains and ingredients that actually focus on reducing gas and bloating, while also helping your body move food through faster. Keeping your digestive system moving is really important to reducing gas and bloating, and if you pair this with my CLEANTOX, a simple detox drink and program you can take, you will literally watch your stomach get flatter and flatter. You will know if you are having issues with your gut if you have a pooch on your lower stomach, that is hard. If you have extra skin/fat, then it will be soft and feel more like an extra layer. Beneath your skin, if you feel like your lower stomach is swollen a little, it means you have room to help your body remove waist, bloating and make improvements. 

I created the Waist Trainer, a specific probiotic formula that is designed to help you get your waist back and your stomach flat again. Jump on the waitlist, it is coming out January 2025 along with CLEANTOX, which is your product to safely detox, slim down and get back in shape after the holidays!

My Exercise Plan for a Smaller Waist: 

Achieving a smaller waist involves a combination of targeted exercises to the abdominal muscles, overall losing belly fat through cardio and strength training, and maintaining a healthy diet. While you cannot spot-reduce fat in specific areas, you can strengthen and tone your core muscles to create the appearance of a slimmer waist. Here are the best exercises that worked for me to get my waist circumference down, while also healing my core after babies. 

I started with a daily routine of Pilates workouts to help me build core strength. The stronger my core, the better my posture became overall. This helped me not need any waist trainers, though they can help temporarily pull your waist and belly in. But, you need to have the strength from the inner core muscles pulling your waist in, rather than something pushing your stomach in from the outside. 

1. Abdominal Exercises

These exercises target the muscles around your waist, including the obliques, transverse abdominis, and rectus abdominis.

Plank Variations

• Basic Plank: Hold a plank position, keeping your body in a straight line.
• Plank with Hip Dips: Rotate your hips side-to-side while in a plank.

Hip Bridges: 

• Lie on your back with your knees bent and arms straight at your sides. Take a deep breath in, and as you exhale roll your hips up into a bridge position. Hold at the top, take a breath in, then as you exhale roll your hips back down one vertabrae at a time. 

Pelvic Tilts: 

• Lay on your back with your knees bent. Take a deep breat in, then as you exhale use your lower abs to pull your pelvis towards you. As you inhale, allow your pelvis to rock back to neutral position. 

Vacuum Exercise

• Exhale completely, then pull your belly button toward your spine and hold for 20-30 seconds.

2. Compound Exercises and Strength Training

Building muscle boosts your metabolism, which can help you reduce excess fat around your tummy. Resistance training in combination with cardio is a great way to get yourself to a healthy weight, and increase lean body mass. 

• Deadlifts: Strengthen your back and core.
• Squats: Engage your entire core and lower body.
• Overhead Press: Requires core stability to maintain balance.

3. Cardio for Fat Loss

Incorporating regular cardio can help reduce overall body fat. Increasing your heart rate is really important to burning calories overall, and the more calories you can burn during exercise, the less you will have to reduce your calorie intake with your diet. I have my nutrition plan outlined below, but your cardio is really important to losing weight and burning calories to help you get in a calorie deficit in general. I am a fan of running, and I like a minimum of 3-4 miles 5 days a week when I am trying to lose weight. 

• High-Intensity Interval Training (HIIT workouts): Alternates between short bursts of intense exercise and rest. HIIT workouts are an intense form of aerobic exercise, and increase metabolic rate post exercise. The hard part is that they are really hard. You have to push yourself to the extreme during the HIIT portion, which a lot of people don't push themselves to the limit to really get the results. 
• Steady-State Cardio: Jogging, cycling, or swimming at a consistent pace. Walking is not great for burning calories, but it does count as movement. If you can walk and get your heart rate up, then you can walk, but most people need to at least jog to start breathing hard and get their heart beating faster. Cardiovascular exercises are really helpful for burning abdominal fat, so I highly recommend doing as much cardio as possible when working on getting that waist smaller. 

4. Pilates and Yoga

These practices focus on core engagement and flexibility. I do Pilates particularly to pull my abs back in to get that hourglass figure. As a previous Pilates instructor, I learned how effective Pilates is for building your core strength back, pulling your lower abs in, helping you build your posture and lower back strength back. 

• Pilates Roll-Up: Improves abdominal strength.
• Yoga Boat Pose: Tones the core while improving balance.
• Cat Cow Pose: I love this one to practice pulling your abs in against gravity

5. Avoid Overtraining Obliques

Excessive weighted oblique exercises (e.g., side bends with heavy weights) can thicken the waistline, so focus on bodyweight exercises or light resistance. Side planks are okay for working the side of your abs, but you don't want to build muscle on the sides, otherwise you will lose the hourglass shape. 

My Nutrition Plan For a Smaller Waist:

Eating the right diet is key to getting a smaller waist. If you don't eat clean, your stomach is going to be bloated, full and there will be extra weight that won't accentuate your waist. I basically just eliminate foods that will add to bloating and water retention, and eat as clean as a I can. This means focusing on lean proteins, vegetables, fruit and a tiny bit of complex carbs like sweet potatoes, quinoa and oatmeal. It is so basic, but it works so well. It is basically a detox, and I drink this detox shake to help keep my energy levels up, burn fat and keep my blood sugar balanced. 

I have a wonderful, free breastfeeding diet plan you can start with. It gives you an idea of what you might want in a diet plan, and can jump start you at no cost! It is a pdf that you get right away when you sign up, and hopefully it will help you get on your way to meal planning and losing weight without losing milk supply! This is a really great start whether you are breastfeeding or not, and exactly what I ate to get my waist smaller after pregnancy. 

Check out: 28-Day Breastfeeding Diet Plan for Weight Loss

This is one of my meal plans to help mamas stick to a healthy breastfeeding diet. It isn't too restrictive in terms of what you are eating, but it does put a large emphasis on eating clean. You get more carbs in this plan, like brown rice and sweet potatoes, in addition to lean meats for essential protein. Overall, when eating a cleaner diet, there are more carbs for energy, with a smaller amount of essential fatty acids. If you like a lower carb option, you will love the crush hunger and cravings breastfeeding meal plan. That one focuses more on protein at each meal, rather than just eating clean. This one has a full week by week plan to follow with recipes that will help you stay on track for eating clean, but also staying nourished for milk supply. 

INCREASE FIBER AND PROTEIN TOGETHER:

This is a great trick to help you get to your healthy weight, whithout feeling starving. Protein and fiber, combined together, can make you feel super full, but still keep your energy level up. For example, if you eat a huge pan of veggies and egg whites, you may feel super full on about 200 calories. Where as one small cheeseburger can be at least 400 calories and still leave you feeling like dessert. The trick is to make sure you have protein and fiber together at every snack and meal. I promise, this works really well. Try turkey and apple slices, hard-boiled eggs and peppers, cucumbers with hummus and tuna. Roasted veggies with rotisserie chicken or turkey burgers with tomatoes wrapped in lettuce all are examples of fiber and protein meals. My absolute favorite trick is a spinach or strawberry protein shake daily. I use Milk Dust protein, and I actually love it blended with spinach and ice. It makes a huge, creamy milk shake, but also leaves you feeling super full. This will also help with cravings, because you have less cravings when you feel full!

Also read: 5 Reasons Thousands of Moms Are Loving Milk Dust!

Meet GSLIM: Safe GLP-1 Daily for Breastfeeding Mamas

GSLIM combines the power of all of these ingredients, plus a few other powerful nutrients to act as a natural GLP-1 medication. It is really exciting that breastfeeding mamas can experience the weight loss benefits of GLP-1 medications, without the major side effects. 

I am super GSLIM to come out because I know how difficult losing weight while breastfeeding is. Unfortunately, cravings and hunger can be extremely difficult to fight, and with the fluctuations of hormones your body often times just wants to hold on to fat gained during pregnancy. 

Supplements are an amazing option to help your body let go of fat. Why not help your metabolism speed up with Milk Dust Metabolism, while also cutting hunger and cravings with GSLIM. Combine these with our new, CLEANTOX or Milk Dust Lactation Powder, and you will supercharge your weight loss goals with the power of natural ingredients, nutrients and antioxidants. 

If you need a quick detox, that is safe while breastfeeding to help you lose the last few pounds, while also protecting your milk supply, grab the new CLEANTOX, a super greens, vanilla drink you can blend and drink up on the go. Detoxing postpartum is extremely helpful to getting yourself back on track, getting off sugar and balancing hormones.