Harley Pasternak: The Perfect Moves to a Tiny Waist

02/27/2014 at 09:49 AM ET

Harley Pasternak
Courtesy Harley Pasternak

Harley Pasternak is a celebrity trainer and nutrition expert who has worked with stars from Halle Berry and Lady Gaga to Robert Pattinson and Robert Downey Jr. He’s also a New York Times best-selling author, with titles including The Body Reset Diet and The 5-Factor Diet. Tweet him @harleypasternak.

Obviously the key to a smaller waist is to eliminate any fat that may be clinging to your midsection. Through chronic aerobic movement (like walking 10,000 steps per day) and a balanced healthy diet (protein, fiber and healthy fat at each meal), you can melt away belly fat.

Other reasons for belly bloat include constipation (so eat more fiber and drink more water), food intolerances (think of how you feel after a big bowl of chili) or high-sodium diets (Chinese food = pants won’t fit).

But the key to sculpting and shaping your center requires specific exercises. The moves below are easy to do, and don’t require any equipment or the balance of a gymnast. In other words, you have no excuse!

Move 1: The Bridge. Seeing as your waist goes all the way around your body, this move works the back of the core, focusing on the gluteus and the lower back. In the process, you help lengthen your midsection.

Ab Workout
Courtesy Harley Pasternak

Move 2: The Pike Plank. This move targets the front of the midsection, the rectus abdominis. I love this exercise because it stretches the abs and lower back between every repetition.

Ab Workout
Courtesy Harley Pasternak

Move 3: The Trunk Twist. The trunk twist works the transverse abs, or corset muscle, that wraps all the way around your midsection. If strengthened properly, these muscles can help “pull” your tummy in.

Ab Workout
Courtesy Harley Pasternak

Move 4: The Side Plank. Focused more on the love handles (technically known as the obliques), this move can be made more challenging by lowering and raising your hips to create reps rather than focusing on holding one position for a period of time.

Ab Workout
Courtesy Harley Pasternak

What’s your favorite waist-tightening move?

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