In order to make your waist small you must have low body
fat and strong, tight core muscles. The core muscles are the muscles deep
in your mid-section which stabilize your spine and hold your stomach in tight.
Master the basic core exercises. Read about the Best Core Exercises then you can
proceed to more advanced exercises such as stability ball exercises which
will help you tighten your mid section.
A "medium frame" along with your height and weight does not give enough specific
detail about your possible waist size.
In order to to know whether you can get a 22" waist you
should cross reference your body fat with your waist circumference. You
can determine your body fat percentage using a skinfold caliper, body fat scale,
and any other form of body fat
If your body fat percentage is in the low ranges and your
waist is not close to 22" there is probably no way you can reduce the size of
your waist to 22".
Maintain a healthy diet and exercise program and perform
core exercises and you will find out if you can have a 22" waist.