20 Min Small Waist + Abs | Reduce Belly Fat, Slim Waist, Calorie Burn , Weight Loss Fast

It's important to approach fitness with a holistic mindset, focusing on both exercise and diet for sustainable results. Here's a 20-minute workout routine targeting the waist and abs, along with some dietary tips to aid in reducing belly fat and achieving weight loss:
*Warm-Up (5 minutes):*
1. Jog in place for 2 minutes.
2. Do 1 minute of jumping jacks.
3. Perform 1 minute of high knees.
4. Complete 1 minute of arm circles (30 seconds forward, 30 seconds backward).
*Workout (15 minutes):*
1. *Plank Twists (2 minutes):* Start in a plank position, then rotate your hips and touch your right hip to the ground, return to plank, and repeat on the left side. Alternate sides for 2 minutes.
2. *Russian Twists (2 minutes):* Sit on the floor with your knees bent, lean back slightly, and lift your feet off the ground. Hold a weight or medicine ball and rotate your torso from side to side, touching the weight to the ground on each side.
3. *Bicycle Crunches (2 minutes):* Lie on your back, lift your legs, and bend your knees. Bring your hands behind your head, and twist your torso while bringing your right elbow towards your left knee, then switch sides in a pedaling motion.
4. *Side Plank Dips (1.5 minutes each side):* Start in a side plank position, lower your hip towards the ground, then raise it back up. Repeat for 1.5 minutes on one side before switching to the other.
5. *Leg Raises (2 minutes):* Lie on your back with your hands under your glutes for support. Lift your legs up towards the ceiling, then slowly lower them back down without letting them touch the ground.
6. *Mountain Climbers (2 minutes):* Get into a plank position and quickly alternate bringing your knees towards your chest, as if you were running horizontally.
7. *Flutter Kicks (2 minutes):* Lie on your back with your hands under your glutes. Lift your legs off the ground a few inches and alternate kicking them up and down in a fluttering motion.
8. *Plank Hold (1 minute):* Finish with a one-minute plank hold, focusing on keeping your core engaged and your body in a straight line.
*Cool Down (2-3 minutes):*
1. Stretch your abs with a Cobra stretch, holding for 30 seconds.
2. Stretch your sides with a Standing Side Stretch, holding each side for 15 seconds.
3. Finish with some deep breathing and relaxation.
*Dietary Tips:*
1. *Eat Whole Foods:* Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains.
2. *Control Portion Sizes:* Be mindful of portion sizes to manage calorie intake.
3. *Stay Hydrated:* Drink plenty of water throughout the day to support metabolism and aid digestion.
4. *Limit Sugary and Processed Foods:* Minimize intake of sugary drinks, sweets, and processed snacks, as they can contribute to belly fat.
5. *Incorporate Healthy Fats:* Include sources of healthy fats like avocados, nuts, and olive oil in your diet for satiety and overall health.
Remember, consistency is key. Aim to do this workout routine regularly, and pair it with a balanced diet for best results. Also, listen to your body and adjust exercises or intensity as needed to avoid injury. If you have any underlying health conditions or concerns, it's advisable to consult with a healthcare professional before starting any new fitness regimen.
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[@lenore1776]

I love your videos, I was pleased to train for more time)

[@panda_girlcutie]

Ill do this excersize to see if it really works so here it goes Day 1:- no changes yet , but i feel like I wanna die , lol it's do hard.... Day2:-done , I could see some changes but not too much like it is .4 Day 3:-i wanna die again but it's s hard!! Day 4:- i can see changes!!

[@Rubyjen740]

.

[@panda_girlcutie]

@@Rubyjen740 ?!

[@user-yb4dz8gx9v]

Real Changes need some weeks months and discipline in 3 points

[@panda_girlcutie]

Idk how but my body is built like this

[@panda_girlcutie]

I can get results in 1 week only

[@KimAjita12]

Thank you mam❤❤❤

[@Srijakumari_official]

These channel is really helpfull

[@Kora_the_demon]

Love your videos

[@ayushasharma5195]

Lets goo Day 1: donee Day 2: donee Day 3: done (nothing changed) Day 4: done (nothing changed) my current weight is 50 and my goal is 47 soo yesss will check my weight after 30 days 🎀 Day 5 : rest day bcz it was sunday Day 6 : done (still nothing changed , following strict diet too ) Day7 : i tried her otherr exercise and yeahh my stomach hurt badly ( nothing changed )consistency is the key nobody lose weight fast ik u can do it don't give up🎀 Day 8 : done Day 9 : donee ( ran 3 km , nothing changed ) everybody hhas different metabolism rate soo keep going.... Day 10 :done andd yes day 11 is my rest day 🧚‍♀️ Day 12 : donee ( no changes) Day 14 : done Day 15 : guys sorry for not writing butt I did work out not this one but another one and yeah I didn't followed a strict diet and still I lose 2 kg so yeahh 🙂‍↕️ stay consistent 🌷🩷

[@KhushiRajak-vz2sm]

🎉🎉🎉

[@Poojasodai-jy5yr]

Nice ❤

[@kariha4909]

Добрый день! Благодарю за упражнения! Их делаю с удовольствием и вижу как моё тело меняется. 😊

[@user-ng6qm5xc1w]

Эти тренировки работают?

[@user-ng6qm5xc1w]

Эти тринеровка работают?

[@LaltuMallick-oh2qe]

It is very tough. But this is more working ❤ Day 1: - I fill I am dai Day 2 : - ?

[@pinkisharma6636]

Thanks ✨💖💖💜💜

[@user-td1fo4uo4h]

Please full body workout slim body and slim shoulder

[@charlenesettle9732]

Great can you please tell me how many days to do this work out for I could not see the numbers on the picture please let me know back soon thank you ❤😊❤😊❤❤😊❤❤❤❤😊❤❤❤❤❤❤❤😊❤😊❤😊❤😊❤😊❤❤😊❤😊

[@k.p.a...........]

I do today 1. Not change 2. No change

[@fatihtarhan3602]

안녕하세요

[@user-lv9hb9uw9p]

Very cool

[@azmatalikureshi6200]

Your exercise be work 😊😊

[@LimagookLimagook-vk5xx]

Thank you so much😍😍😍😍😘😙😗😚😊😊☺☺😅

[@abirabir-cq5db]

Hi

[@savage-xw8win]

Please can you make video how to get muscular body

[@sumayadhali8889]

Please shoulder exercise video 😭😭😭😭

[@user-vi4zk9zx5d]

I prefer the format from previous videos, the image here is dark and I personally can't handle 20 minutes

[@crelixsub7218]

10 dakika boyunca sporunu yap 10 dakika dinlen tekrardan yap nasıl?

[@boonga585]

11:38

[@antwnhszelaa9710]

❤️❤️😘😘😘😘😘😘😍

[@10Rafah--3]

𝐻𝑖

[@hindmorenotimame8334]

No

[@Kookie.7Jk]

감독자

[@Jazmin20124]

how do I lose weight from 62kg to 55kg?

[@himari_akio]

Okay here is some tips Drink a lot of water do exercise morning afternoon and evening watch videos from her channel

[@priyankavlogs8076]

Really do u want to lose weight,then please reply me..In one month u can reach ur goal❤

[@himari_akio]

@@priyankavlogs8076 how?

[@Jazmin20124]

I would like to lose weight, if possible, in 5 or 7 days

[@priyankavlogs8076]

@@Jazmin20124 In 5 or 7 days,u can lose 3 kgs