Name: [ 10 Min ] Top Exercise For Abs & Waist | Lose Belly Fat | Tighten Waist, Beautiful Belly at Home | 视频 | 干净世界
Uploaded: 2023-12-05T17:14:29.126Z
Duration: 10 min 26 s
Description: Certainly! Here's a quick 10-minute workout that focuses on the abs and waist to help you lose belly fat and tighten your waist. Perform each exercise for one m... | 视频 | 干净世界

Home Fitness Challenge

https://video4-us-east.cloudokyo.cloud/video/v6/ea/1d/57/ea1d5783-8f68-4e0c-85eb-abc5187695eb/master.m3u8

Certainly! Here's a quick 10-minute workout that focuses on the abs and waist to help you lose belly fat and tighten your waist. Perform each exercise for one minute and try to complete the circuit without taking long breaks. Remember to maintain proper form throughout each exercise. If you're a beginner, start with 30 seconds for each exercise and gradually increase the duration as you get stronger.

1. **Warm-up (2 minutes):**
   - Jumping Jacks: 1 minute
   - Torso Twists: 1 minute

2. **Main Circuit (8 minutes):**
   - **Plank (1 minute):**
     - Start in a plank position with your hands directly under your shoulders.
     - Keep your body in a straight line from head to heels, engaging your core.
     - Hold the plank position for 1 minute.

   - **Mountain Climbers (1 minute):**
     - Get into a plank position.
     - Bring your right knee toward your chest, then quickly switch and bring your left knee toward your chest.
     - Continue alternating as if you're "climbing."

   - **Russian Twists (1 minute):**
     - Sit on the floor with your knees bent and lean back slightly, keeping your back straight.
     - Hold your hands together and twist your torso to the right, then to the left, tapping the floor on each side.

   - **Bicycle Crunches (1 minute):**
     - Lie on your back with your hands behind your head.
     - Lift your legs off the ground and bring your right elbow toward your left knee while straightening your right leg.
     - Repeat on the other side, mimicking a bicycling motion.

   - **Leg Raises (1 minute):**
     - Lie on your back with your hands under your hips.
     - Lift your legs toward the ceiling, keeping them straight, and then lower them back down without letting them touch the floor.

   - **Side Plank (30 seconds each side):**
     - Lie on your side and prop yourself up on your elbow.
     - Keep your body in a straight line and hold the side plank position for 30 seconds on each side.

   - **Flutter Kicks (1 minute):**
     - Lie on your back with your hands under your hips.
     - Lift your legs off the ground a few inches and kick them up and down in a fluttering motion.

   - **Reverse Crunches (1 minute):**
     - Lie on your back with your hands beside you.
     - Bring your knees toward your chest, lifting your hips off the ground, and then lower them back down.

3. **Cool Down (1 minute):**
   - Child's Pose: 1 minute

Remember to stay hydrated, and if you experience any pain or discomfort, stop and consult with a fitness professional or healthcare provider. Consistency is key for seeing results, so aim to incorporate this workout into your routine regularly.
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