​20-minute workout guide for women to get rid of fat around waist​

Jan 1, 2025

TOI Lifestyle Desk

Excess fat around the waist isn’t just a cosmetic concern

Fat deposition in the waist is linked to health risks like heart disease, diabetes, and hormonal imbalances. Regular exercise can help women strengthen their core and improve overall well-being.

Warm-up (3 minutes)

Start with light cardio, such as jogging in place or jumping jacks. This increases blood flow, loosens muscles, and prepares the body for more intense movements, reducing the risk of injury.

Standing side crunches (2 minutes)

Stand with feet shoulder-width apart, hands behind your head. Lift your right knee to your right elbow, then switch sides. This targets the oblique muscles for a sculpted waist.

Plank hold (2 minutes)

Hold a high plank position, keeping your back straight and core engaged. This full-body exercise strengthens abdominal muscles and improves posture, reducing fat accumulation over time.

Bicycle crunches (3 minutes)

Lie on your back, hands behind your head, and alternate touching your elbows to opposite knees. This dynamic movement targets the upper and lower abs for effective waist slimming.

Russian twists (3 minutes)

Sit on the floor with knees bent, lean back slightly, and twist your torso from side to side. Hold a weight or ball for added intensity to tone your obliques.

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Mountain climbers (3 minutes)

In a plank position, alternate bringing your knees toward your chest at a quick pace. This high-intensity move burns calories while strengthening your core and legs.

Side plank lifts (3 minutes)

Lie on your side, prop yourself up on one elbow, and lift your hips toward the ceiling. Lower and repeat. This strengthens the obliques and tones the waistline.

Cool down and stretch (1 minute)

End the session with gentle stretches like a seated forward fold or a cobra stretch. This promotes flexibility, relaxes tight muscles, and enhances recovery.

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