Ultimate Smaller Waist Workout

Ultimate Smaller Waist Workout
It's incredible how we can change our physiques through weight training. With time, care, effort, and a diet that supports progress, it's possible to make incredible changes over time.
The V-taper is a desirable aesthetic in bodybuilding and fitness, characterized by broad shoulders, a narrow waist, and a well-developed back. This silhouette creates the illusion of an inverted triangle, which is universally admired for its aesthetic appeal. In order to achieve this look, building the upper back, lateral or side delts, and training the transverse abdominis (TVA) is key.
Inn this workout, we'll not only train the muscle responsible for creating the width across the upper body, but also train the abs, thus creating the appearance of a smaller waist over time.
Smaller waist workout
1a). T-bar row
1b). Plank
2a). High pull lat pulldown
2b). Decline plank toe touch
3a). Rear delt press
3b). Vacuum twist
4a). Lean forward lateral raise
4b). Renegade row
In terms of sets and reps, you may want more volume to build muscle. So, you'll be anywhere from 3 sets to 5 sets of each superset. Lifting exercises should be between 1-4 reps from failure, so push yourself - especially on the first 2 supersets.
Thank you for watching! Please let me know what you'd like to see next!
Fitness Blog = www.erinstern....
INSTAGRAM | / 2x_ms_olympia
PINTEREST | / erinsternfitness
FACEBOOK | / erinsternfit
TWITTER/X | / erinsternfit
BUSINESS CONTACT | [e-mail]

[@t_r_s21]

I really appreciate how you explain WHY we are doing the exercises and HOW they move toward the physique we want. Thanks!

[@BMO_Creative]

Those declined toe touches are way harder than they look! Question: Do the people in the gym know who you are? If I was there I'd be geekin out! LOL

[@rebecastevens8892]

That’s exactly what I thought. I’d die if Erin was at my gym working out. Lol.

[@BMO_Creative]

LOL... I'd be running to anyone there that would listen to me and start rattling off all her accomplishments and braggin on her! LOL "Know who that is ? No? well, since 2008 to 2021, she won 37 competitions with at least 13 of them being 1st place wins! Amazing!"

[@floridanativelh568]

I've always wondered that too❤

[@kennethsteelhammer]

Erin has replied before that the gym goers know each other more or less. Which isn't that surprising tbh. Often great camaraderie if you go to a hardcore gym 👍🏻💪🏻🙋🏻‍♂️🇸🇪

[@carynsommersdorf2453]

I would too!

[@angiewalton1]

There is No Way You ever looked like Spong Bob!😂 Going for Super HERO! 🙌🏼Thanks for the encouragement!

[@ErinSternFIT]

😊💖 Thanks for watching and subscribing, Angie! Train smart and train hard 💪 I wish I was a Super HERO - I like to dream sometimes 😅

[@andreitapavlovic8525]

You are a super woman you inspire others to work on themselves and look like a goddess doing it❣💞😘🤗 but keep the dream alive there is always more to be done💞Im glad you stayed active during the injury, Im doing this workout to reinforce my shoulder blade after my own recovery/break. Thank you and keep on the good work❣

[@DeborahBrooks]

Never thought of a vacuum breath twist- thanks Erin 😊

[@ErinSternFIT]

😊

[@carmenszk]

Great workout! Also, you look amazing!

[@ErinSternFIT]

Thank you!! I'm glad you liked it! 💪

[@mnurse2b]

Awesome workout! Will work on this consistently. 💪🏽❤️

[@ErinSternFIT]

Great! Thank you for watching! Train smart and train hard 💪

[@carli5184]

That channel is great . I love your energy. Very beautiful and yet humble. Great tips... ❤No b s.

[@Dobermanmomma]

Oh yay! I remember some if these. ❤

[@VCD512]

This is a great workout Erin! Thank you!

[@ErinSternFIT]

Thank you for checking it out!

[@beamission4834]

Thanks Erin! I gonna use this exercise in my program in preparation for next years competiton

[@ErinSternFIT]

Awesome! Thanks for watching. Train smart and train hard 💪I hope you crush it

[@melissamyers7035]

Love all these tips! You’re truly the best! Thanks so much, Erin.

[@ErinSternFIT]

You are very welcome! Thank you so much for the super thanks! 💖 Here's 50% OFF during the 🔥Summer Sizzle Sale if you didn't see it fit.erinstern.com/summer-sizzle Have a great day!

[@merrittschoch4320]

Love the beach waves on you! Thanks for the always great content coupled with easy to follow explanations.

[@ErinSternFIT]

Thanks for watching 😊 Glad you like them!

[@geoffreyeickmann2360]

Thanks!

[@ErinSternFIT]

Thank you so much, Geoffrey!

[@Hear2Help]

"not dry wall" LOL, sounds like the voice of experience! love this! I really appreciate your tips, its like you are actually training anticipating all the dumb stuff we do wrong with form. decline plank toe touch! wow, what a GREAT idea!!!! I just did that portion in my office! OMG, I do vacuums, (although its hard to tell) but I have never thought about doing a twist with it! brilliant!

[@maryurban8467]

Saving this because I'm not there yet--but I'm always motivated by your concise way of teaching. Today is 6/12/24--Please Be Safe in that Bad Florida weather.🤗

[@ErinSternFIT]

Thanks for watching. Keep making progress. You've got this! 💪

[@정제니-c2s]

한국에서 항상 영상보면서 운동하고 있어요 ^^ erin ❤ 도움이 많이 돼요.

[@mariad3011]

Hi @erinstern! My gym does NOT have any of those equipment...lol...also you are lucky that you don't run into a crowd of people trying to use the equipment. You are awesome!

[@ErinSternFIT]

Sometimes it's busy in there and I have to wait on the equipment or I move on to another exercise 😊💪💖 Train smart and train hard! Thanks for watching, Maria!

[@nh2r1728]

Thank you Erin😍!! Another great workout 💪like all your workouts!! Can't wait to try it. 😊

[@ErinSternFIT]

Yay! Thank you! Let me know how you like it! 💖💪

[@running4fun863]

Looking beautiful Erin . thanks

[@ErinSternFIT]

Thank you!

[@Will-ex2wr]

Awesome content as always, Erin 💪🏾❤️

[@ErinSternFIT]

Thank you!!

[@judyannkiwi]

Excellent arm workout

[@ErinSternFIT]

Glad you like it! 💪 Thanks for watching!

[@jodibasen9177]

Thank you sooo much. Another great one!!!

[@ErinSternFIT]

You're welcome! Enjoy 💪💖😊

[@TheBestinTheWest.]

Hey it’s Erin ❤ Great tips thank you Erin!

[@lindathompson2897]

Hi Erin, love the workout tips and your guidance to get the most out of the exercise! Would love to see a calf building session with both gym and home exercises. Also I also would like to see one for more lower abs. Thanks for all your content, I look forward to every new video!

[@ErinSternFIT]

Thanks for watching and for the feedback, Linda! I might have covered this on the channel. You can search my channel for those workouts. Are you in our ESF ladies Facebook group? You can get access here fit.erinstern.com or on FB at facebook.com/groups/ErinSternFitness

[@jenniferdearinger6139]

Can't wait to try this. Delts and teres are my Achilles!

[@ErinSternFIT]

Have fun. Hope you enjoy! 💪 Thanks for waching, Jennifer! 😊💖

[@Angie-xh4ke]

Upper body day love it 🙌🏼🙌🏼

[@ErinSternFIT]

💪 Glad you loved it Angie! Keep training hard. Thanks for watching 😊💖

[@eddieweiss192]

Nice workout Erin💪❤️‍🔥

[@lakshmiwijeyesinghe389]

Luv this workout.. superb ❤

[@MuhammadTalhaCS]

Awesomen content, pleasant presence, fantastically fit Erin! Blessings to you 🙏🏻🌿😊 What fat body % do you recommend to men and women for general aesthetics? Thanks!

[@peache8]

5:05 love this superset!!

[@ErinSternFIT]

Awesome! Great work 💪 Thanks for watching and sharing!

[@soukeymovesyou]

Love this video!! Can you please share your insights and knowledge on how to lower body fat percentage. I’m 50 year old women 27% body fat I’d love to be at 20% Thanking you!

[@ErinSternFIT]

Great! Thanks for watching! Are you in the ESF ladies Facebook group? We cover topics like this. You can get access from the FIT Fam Letter... fit.erinstern.com or on FB at facebook.com/groups/ErinSternFitness Train smart and train hard 💪

[@blip98]

#Outstanding

[@ErinSternFIT]

thank you

[@meetoo2330]

Thank you Erin ❤

[@ErinSternFIT]

No problem 😊

[@rolandocendontorres3961]

Great approach, Erin! Thank you for your guidance 😊. Could you please consider sharing some tips on how to do a mini cut? Once again, thank you so much! Have a great Wednesday! ❤

[@lourdescaban9669]

Thank you Erin. Great advice! Working on that X frame!😊

[@ErinSternFIT]

You're so welcome! Awesome, you got this! 💪💪 Thanks for watching 😊💖

[@mariacarrillo6249]

Love, Love the attention to details!! Thank you so much Erin!

[@ErinSternFIT]

Thanks for watching and for your feedback! You are so welcome! Train smart and train hard 💪💖😊

[@serenagarces4758]

Can you do a full body workout or any workout really for planet fitness members who don’t have the greatest equipment

[@ErinSternFIT]

Thanks for watching and for the feedback. Have you tried this one? kzbin.info/www/bejne/ppvIY3hqgM-fm5osi=f2sh2FfZ135uVIyh

[@serenagarces4758]

@@ErinSternFIT thanks 🙏

[@phoenixgirl11]

Thank you for the video. I definitely going to incorporate it in my workouts.❤️

[@ErinSternFIT]

You're so welcome! Awesome, I hope you like it!

[@АлісіяБондарук]

Would the twist not develop obliques? :)

[@JoNeLBUbbLEs]

Love it! Please can you do lower abdominal workout? Thank you 😊

[@ErinSternFIT]

Thanks for the feedback. I will add it to my notes. Thanks for watching!

[@SeosamhOFionnagain]

Wow Impressive Muscles there Erin, Love to Armwrestle Your Gorgeous Guns 💪💪

[@scientia4866]

thanks for the video : ) lately I realized that I have issues aligning my body correctly while blanking when there's no mirror around. any quick tips for this would be much appreciated? ^^

[@TUKByV1]

Thanks.

[@AprilMay-s8e]

My shoulders are naturally wide i would like to slim my arms, is that possible? I know we need to lose weight al over but my arms are more difficult to lose the fat.

[@bullsfan3705]

Looks like a great workout, thank you.

[@ErinSternFIT]

You're so welcome!

[@adegbenroagoro5180]

Thank you very much Erin

[@ErinSternFIT]

You're very welcome! Thanks for watching 😊💪💖

[@sunseandfun]

This workout video is great, thanks. I Will try it this week. My gym does not have hexagon DB but round ones and I find it difficult to do renegade rows. What can I use instead please? Thanks. Or shall I just balance on one hand and row with one?

[@lynebrisebois1261]

Thank you!♥️

[@ErinSternFIT]

You’re welcome 😊 Thank you for watching!

[@palakush7650]

Erin💌can I use these excerisizes instead of the *optional ab* reps on your program?

[@sparkysagar]

Thank you ❤

[@ErinSternFIT]

you're welcome!

[@dannymoore2534]

hey thank you for making videos

[@ErinSternFIT]

You're welcome. Thanks for watching

[@aldelacruz5526]

"SpongeBob" look? Lol c'mon now Erin 😅. I'm 55 and I've seen thousands of physique muscle builders (men and women). You have the ultimate in my opinion. I don't envy the Cutlers or the Schwarzeneggers. I absolutely love your muscles. As a straight male I would be very happy with a similar physique. I actually have you on my phone screen saver and no before you start thinking I'm a creep I assure you I'm not! Your pic is there for motivation. Thank you for the great videos Erin ❤❤❤❤

[@ErinSternFIT]

Thank you, Al! You made my day ☺️

[@aldelacruz5526]

@@ErinSternFIT now you know how I feel on Wednesdays after watching your amazing content

[@marcarturi2137]

Erin, i injured my shoulder and it seems like every Ab workout involves the shoulders. Could you recommend something until I heal? Thank you.

[@upcycle.outdoorsman9629]

I know my name isn't Erin, but some varieties of leg lifts can be done without shoulder movement. Some pressure is unavoidable as you'll be laying on your back. Ankle weights can increase difficulty.

[@marcarturi2137]

@@upcycle.outdoorsman9629 good idea whatever your name is! lol! Thank you

[@upcycle.outdoorsman9629]

@@marcarturi2137 I had an AC separation in my left shoulder that required surgery that I never got because I was too busy being Marine Infantry at the time. I did leg lifts, crunches while hanging upside down by my knees, put a weighted bar on my legs while on a bench and leaned back over 'open space' while holding a heavy dumbbell high against my chest with my good arm. I did all sorts of crazy trash I just made-up to work my abs and core.

[@KatieDinHB]

Thank you. This is great!!

[@ErinSternFIT]

Thank you, Katie!

[@palakush7650]

Erin do you recall your waist meausurement back in time? Before shrinking it with such moves?

[@michaelhillsdon3526]

How tall are you?

[@catherinebell122]

You are looking absolutely stunning 😎

[@ErinSternFIT]

aww, thank you! 😊💖

[@kennethsteelhammer]

Beautiful thumbnail Ms Erin 🥰

[@wellroundedmama]

Any at home workouts ?

[@amyfah694]

You can do most of these workouts at home. Surely you have a set of dumbbells at home!

[@ErinSternFIT]

Here are some home workouts on the channel... www.youtube.com/@ErinSternFIT/search?query=home%20workouts ...or you can get my Foundatioin to FIT for free right now at fit.erinstern.com/at-home-workout-program

[@tawa2105]

I have the sponge Bob look too!!

[@lostsquirrelnyc3914]

Yesssss

[@ErinSternFIT]

Thanks ☺️

[@trw3865]

Erin, what does your waist measure? I am going to guess around 27 inches?

[@ErinSternFIT]

Right now, it’s 25.5”…when I’m stage lean, it’s 24”!

[@pravjkumar]

What's your waist size Erin?

[@ErinSternFIT]

Hi! Right now it’s 25.5” or around 65 cm

[@palakush7650]

@Erin Do you recall what your size used to be before shrinking it with these moves?

[@betopatricio3942]

It took a lot of restraint to refrain from using the term snatched 😅

[@TheBulletzgottishow20]

Hey Erin how are you love happy hump day 🥰🥰🌹🌹🤗🤗

[@ErinSternFIT]

Happy hump day to you, too! ☺️

[@TheBulletzgottishow20]

@@ErinSternFIT 🥰🥰🌹

[@kristyhowe1]

❤

[@lizh6421]

How can women reduce breast size? I know that sounds crazy, but I'm interested in reducing at least the cup size

[@rosamoreno4794]

Breast are all fat, maybe losing fat.

[@kennethsteelhammer]

Train chest and gain more muscle in that specific area.

[@melissamyers7035]

Breasts are comprised of fatty tissue and more dense breast tissue, so, depending on how much fatty tissue you have, weight loss could reduce the size. Otherwise, surgical reduction is the option. (Btw, I work in a plastic surgery office, so, we see this all the time.)🤗

[@vladcraioveanu233]

I want to be 3m tall to impress Lady Dimitrescu 😅 . Pumping iron might not help much...

[@TheBestinTheWest.]

Noooo where’s hi it’s Erin and the smile 😢😢

[@ErinSternFIT]

Hey, it's Erin! 😊

[@TheBestinTheWest.]

@@ErinSternFIT Yes! That’s your signature

[@celesteinman56]

U do not have a sponge bob look. Silly ❤

[@rridafitness2340]

🔥💪💪🏽🔥🌿🏅🏆👍🏽👍

[@ErinSternFIT]

Thank you!!

[@LearningSciencesOnline]

grandma is in good shape.

[@alainfreedom3159]

all that is a waste if you took the j a b

[@ErinSternFIT]

Weird comment on a fitness channel! But no, I did not and will not

[@rosamoreno4794]

😳 sir…..move on please.

[@alainfreedom3159]

@@ErinSternFIT You are one of the few 3%

[@willymontana]

How tall is Erin in cms?

[@meetoo2330]

Thank you Erin ❤

[@ErinSternFIT]

you're welcome! 💪 train hard