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To lose waist fat and achieve a smaller waist, a combination of regular exercise and a healthy diet is key.

Here are some exercises that can help target the waist area:

Cardiovascular exercise: This type of exercise is important for burning calories and reducing overall body fat, including around the waist. Examples of cardio exercises include running, cycling, swimming, and jumping rope.

Oblique twists: Stand with your feet shoulder-width apart and hold a weight or medicine ball in front of your chest. Twist your torso to the right, then to the left, while keeping your hips facing forward.

Bicycle crunches: Lie on your back with your hands behind your head and your knees bent. Lift your head and shoulders off the ground, and bring your left elbow to your right knee while straightening your left leg. Then bring your right elbow to your left knee while straightening your right leg. Continue alternating sides.

Planks: Get into a push-up position, then lower your forearms to the ground. Keep your body in a straight line from head to heels, engaging your core muscles. Hold this position for as long as you can.

Side planks: Lie on your side with your elbow directly under your shoulder and your legs straight. Lift your hips off the ground, keeping your body in a straight line from head to heels. Hold this position for as long as you can, then switch sides.

Remember, while these exercises can help strengthen and tone your waist muscles, they won't necessarily spot-reduce fat in that area. To lose overall body fat, you'll need to combine exercise with a healthy, calorie-controlled diet.

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