How to Get a Bodybuilder's Waist

The ideal bodybuilder physique calls for a broad upper back, a narrow waist and, of course, allover muscular definition. To get the bodybuilder's nipped torso, you have to develop your six-pack as you strengthen the transverse abdominis. While the front abdominal muscles create that classic washboard look, the transverse abdominis muscles hold you in and whittle your waist like a corset. At least 12 to 15 repetitions four to five times a week are key to create a tight, muscular bodybuilder's physique. Cardio and diet are the finishing touches to carve your new shape.

Things You'll Need

  • Chin up bar
  • Medium to heavy weight (optional)
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Instructions

    • 1

      Cinch your waist with an isometric ab exercise. Stand or sit up straight, or lie down on the floor. Take a deep breath and exhale as you tighten your abs and pull your belly button toward your spine. Hold this position as tightly as you can and breathe normally for 10 seconds. Rest for five seconds and repeat for three to five sets. This exercise tightens your transverse abdominis, the deep muscle layer that covers the abdominal wall and holds in your waist. With a little practice, you can perform this exercise at your desk, standing in line or even lying in bed without interrupting your daily schedule.

    • 2

      Lie on the floor near a wall to perform advanced crunches. Bend your knees at a 90-degree angle and plant your feet firmly against the wall with your knees pointing to the ceiling. Place your hands behind your head to support your neck. Tighten your abs to lift to your head and shoulders off the mat. Hold for one breath and lower. Continue for 12 to 15 repetitions. If you don't feel challenged, hold a medium weight against your chest for resistance. You need to feel very fatigued after your final rep in order to see significant muscle growth.

    • 3

      Hang by your hands on a high chin-up bar, palms facing forward, to perform hanging leg raises. Take a breath, exhale and raise your legs in front of you, knees straight, as high as you can. Lower and continue for 12 to 15 repetitions. This exercise helps build your upper and lower abs. If you can't perform the full number of reps, bend your legs slightly.

    • 4

      Lie on your back to perform reverse crunches, which target your lower abs. Bend your knees at a 90-degree angle as you lift your legs until your thighs are perpendicular to the floor. Take a breath and exhale as you lift your buttocks and pelvis off the back. Tighten your abs and lower your buttocks and pelvis back to the floor. Continue for 12 to 15 repetitions. Increase your reps if you don't feel challenged. You should barely be able to complete your final repetition.

    • 5

      Exercise the obliques with side bends and no extra weight. While you shouldn't neglect your obliques, the fan-like muscles that run along the sides of your torso, bulking up these muscles will thicken your waist and give you a stocky appearance.
      Stand with feet slightly greater than shoulder-width apart. Lift your arms and press your palms together over your head. Tighten your core and lean to the right until you feel a stretching tension in your left side. Straighten and lean to the left. Perform 12 to 15 repetitions on each side.

    • 6

      Perform at least 150 minutes of moderate to vigorous cardio, such as running, swimming, biking or elliptical exercise, every week. Your ripped, narrow torso won't show if it's buried under a layer of fat.

    • 7

      Eat five or six small meals of lean protein, such as salmon, chicken, lean beef, nuts and legumes, and carbs in the form of whole grains, fruits and vegetables. Aim for between 2,000 to 3,000 calories per day, depending on your height and weight, and use no more than 6 teaspoons of oil for cooking. No more than 10 percent of your calories should come from solid fats. Drink at least eight 8-oz. glasses of water a day and avoid carbonated beverages, which can cause bloat.