The Holy Grail.

I am not exaggerating when I say this is the NUMBER ONE body shape request that I am asked for by my clients. It seems that every female wants a tiny waist and a big booty.

While social media pushes for quick (and very unhealthy) fixes, such as waist trainers and clinchers, I take a very different, more natural approach.

The truth is there is nothing secret about it, much like anything in fitness, all you really need is a bit of dedication, some perseverance and patience and boom, there’s your magic pill 😉

Below I share with you my simple, yet VERY effective tips to achieving that perfect hour glass figure that you are seeking.


1. The waist, like the abs, are made in the kitchen.

In order to have a small, tight waist, you need to be taking care of your nutrition. Girls who have a lower body fat percentage tend to have a smaller waist and this is simply because you can “see it more”. This will normally require you to be in a calorie deficit, if you require to drop body fat.

2. Train upper body.

You may be thinking, how on earth is this going to help me achieve a small waist? Well, believe it or not, it actually helps to create the illusion of a small waist. Girls who train shoulders and lats (back) tend to have a nice taper (the reverse triangle). By making your shoulders and back slightly wider with muscle development, it gives the illusion that your waist is a lot smaller.

Who needs waist trainers? This exercise is the God of waist training; it is honestly the key to a small waist and tight abs. I perform this exercise regularly, especially leading in to competitions. For those of you who are unfamiliar with the term and exercise, you can view it on my Instagram page (posted 4th October – @racheldillonwbffpro).

3. Train that booty.

If you are reading this, then you know I am ALL about that peach. Training booty frequently (along with the correct diet) will ensure that the muscles in the glutes grow faster, and this will naturally help with the “booty” part of your goal. I have written so many blogs my top tips to building a booty which you can find here More tips, exercise and workout examples here

5. And lastly, perform high rep, non weighted oblique work to tighten the waist. The reason I suggest low weights for the obliques is because if you train them incorrectly with weight you can “thicken” the muscle, causing an adverse affect to the one you are after. For a small waist in particular I like to add in my oblique work to my HIIT sessions. Exercises like plank rocks, slow and controlled bicycles and spider mans are my go to’s here.


I hope you enjoyed this blog and found it helpful <3


If you have any topic suggestions that you would like to see please email me at


All my love,


Ray x

Rachel Dillon On Instagram

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