Two-time Figure Olympia Erin Stern is committed to helping her fans create the physique they’ve always wanted. In a recent YouTube video, Erin Stern unveils her ultimate superset workout for achieving a smaller waist.
“You can mold and shape and create the look that you want,” says Erin Stern.
Erin Stern’s career is stacked with accomplishments, including her two Figure Olympia titles (2010, 2012) along with her success in the Bikini division, having earned a first-place finish at the 2022 Republic of Texas Pro. Stern has since parlayed her knowledge of fitness into social media where she educates and inspires thousands of individuals.
Erin Stern Shows Off Superset Workout for ‘Decreasing the Size of the Waist’
Ranging from workouts that target specific sections of the body to breaking down her nutrition, Erin Stern has something for everyone on their journey to better health. Her latest endeavor saw her take to YouTube where she revealed the ultimate workout for shaping the upper body and ultimately slimming down the waist.
- 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
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Before diving into the workout, Erin Stern lays out how you can give off the illusion of a tighter waist by training certain body parts:
“Really working on it [the TVA] and tightening it, and it cinching you in and you can actually lose an inch or two from your waist, coupled with lifting for the upper body, so really specific exercises that are going to hit not only the side or the medial delt but we have to look at the rear delts as well. The upper back musculature, the rhomboid, the Terrys, that little tiny muscle under here.”
“We are highly focused on just these areas and simultaneously increasing the size of the upper body strategically, and decreasing the size of the waist.”
T-bar Row
Stern utilized T-bar rows where she reminded her followers to squeeze the shoulder blades at the top of each rep.
“Our first superset is a t-bar row followed by a plank. To set up for the t-bar row you’re going to need a double d attachment and either a sleeve to hold the end of the bar or a nice sturdy corner.”
“You are squeezing your shoulder blades together at the top,” adds Stern. “Keep in mind, the taller you keep your upper body the higher up on your back you’re going to work.”
Plank
Stern moves into a traditional plank, advising her audience to stick between 30 to 60 seconds during each hold.
“This is an isometric exercise. Typically, you’ll want to hold this for between 30 to 60 seconds,” said Stern. “Your elbows are holding up your upper body and your weight is resting on your toes.”
High-pull Lat Pulldown
For the next movement, Stern performs high-pull lat pulldowns while explaining that this works the rear delts, the traps, and the rhomboids.
“Next superset is a high pull lat pulldown followed by a decline plank toe touch. Now, for the high pull, we are going to pull high and this is going to hit the rear delts, the traps, the rhomboids.”
“Go a little bit lighter with this exercise,” advises Stern.
Decline Plank Toe Touch
To complete her next superset, she executes decline plank toe touches, where she alternates from the left and right side before returning to the starting position.
“You’re just going to right into the decline plank toe touch. Feet are going to be on the seat of the lat pulldown and you’re going to get into that plank position so everything is going to be in line.”
“Alternate from the left side to the right side. Take your right leg for example, keep your legs straight, tap the ground, bring it back up to the starting position and move on to the left side.”
Rear Delt Press
During this exercise, Stern says the focus is on pressing straight up. She adds that this movement works the side and rear delts.
“Next superset is a rear delt press followed by a vacuum twist. For the rear delt press, you’re going to want a high incline on the back of your bench. We are going to be facing the pad on the back of the bench. Rear delt press just how it sounds, we’re going to be hitting more of the side delts and the rear delts. You’re going to go lighter on this exercise as well.”
“You’re just going to focus on pressing straight up,” shares Stern.
Vacuum Twist
Stern goes straight to vacuum twists with a dumbbell next.
“You’re just going to grab one of those dumbbells and perform a vacuum as well as you can. You’re just going to pull in your belly button to your back bone and twist from side to side holding that dumbbell.”
Lean Forward Lateral Raise
For the final superset, Stern moves into lean forward lateral raises which were designed to build width across the upper back.
“Our last superset is a leaning forward lateral raise followed by the renegade row. Now, for the lean forward lateral raise, we are going to hit side delts, also rear delts. This is going to help with building width across the upper back.”
“Keep your body as still as possible. By leaning forward that’s when we’re going to recruit those rear delts,” explains Stern. “Think about pushing the dumbbells away.”
Renegade Row
Last but not least, Erin Stern finishes with renegade rows to increase the heart rate while training the core and TVA.
“Use those same dumbbells, we’re going to get into high plank position. So head is in line with the shoulders, the hips, and the heels. And I take a wide stance with the legs about one a and a half maybe two-times shoulder-width. This is really going to help you keep your balance as you alternate side to side with your row.”
“This is going to be relatively light,” says Stern. It’s going to get your heart rate up. The main benefit here is that core training of the TVA.”
When it comes to keeping the waist snatched, Erin Stern has a plethora of tips to achieve that perfect figure. In the past, Stern shared a back V-taper workout, which gives the illusion of a smaller waist. Additionally, she has provided three key exercises for building core strength to create a more toned midsection.
There is no limit to the advice Erin Stern has to share regarding health, nutrition, and fitness. With summer quickly approaching, Stern has you covered when trying to achieve that perfect beach body complete with a small waist.
RELATED: Erin Stern Discusses How Heavy You Should Lift In Order To See Results
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