Program
smaller waist
a split to help you achive that smaller waist it focusses on fat loss, obliques toning, posture improvement
tips for you: avoid heavy weight with training obliques cause that can build bolky sides , focus on posture. stronger core = better waist shape , include walking daily to burn out extra fat
lower body + core
Squat
4 sets - 12 reps
Romanian Deadlift
3 sets - 12 reps
Bulgarian Split Squat
3 sets - 20 reps
_Hips_small.png)
Barbell Hip Thrust
4 sets - 10 reps
Russian Twist
3 sets - 20 reps
Lying Leg Raise
3 sets - 15 reps
Front Plank
3 sets
HIIT + obliques
_Cardio_small.png)
Run on Treadmill
1 sets
Cable Twist
3 sets - 24 reps
_Waist_GREEN.png)
Side Plank Raise
3 sets - 24 reps
Mountain Climber
3 sets
Reverse Crunch
3 sets - 15 reps
upper body + core
Bar Lateral Pulldown
3 sets - 12 reps
_Shoulders_small.png)
Dumbbell Seated Shoulder Press
3 sets - 10 reps
Dumbbell One Arm Bent-over Row
3 sets - 12 reps
_Upper-Arms_small.png)
Triceps Pushdown
3 sets - 15 reps
V-up
3 sets - 15 reps
Bycicle Twisting Crunch
3 sets - 20 reps
Plank Shoulder Tap
3 sets - 24 reps
Glutes + Waist Circuit
_Hips_small.png)
Cable Donkey Kickback
4 sets - 24 reps
Step-up
3 sets - 20 reps
Sumo Deadlift
3 sets - 12 reps
_Thighs_.png)
Standing Obliques Slides
3 sets - 40 reps
_Waist_small.png)
Side Plank Pull (male)
3 sets - 20 reps
Alternate Heel Touchers
3 sets - 20 reps
Full body + core burnout
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Kettlebell Swing
4 sets - 15 reps
Jump Squat
3 sets - 15 reps
Deadlift
3 sets - 10 reps
Incline Push-up
3 sets - 12 reps
_Hips_small.png)
Flutter Kicks
3 sets - 20 reps
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Basic Toe Touch
3 sets - 20 reps
Hanging Leg Raise
3 sets - 10 reps
(optional) stretch routine
Cobra Yoga Pose
3 sets - 5 reps
-(male)_Waist_small.png)
Standing Side Bend
3 sets - 20 reps
Kneeling Hip Flexor Stretch
3 sets
Cat Cow Stretch
3 sets - 20 reps
Child Pose
3 sets - 5 reps
Workouts in program
lower body + core
7 Exercises
HIIT + obliques
5 Exercises
upper body + core
7 Exercises
Glutes + Waist Circuit
6 Exercises
Full body + core burnout
7 Exercises
(optional) stretch routine
5 Exercises