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9-Min Abs & Tiny Waist Workout: Small Waist & Flat Stomach (No Equipment Needed!)

Are you looking to sculpt a tiny waist and flat stomach without spending hours in the gym or buying expensive equipment? You're in the right place! This 9-minute abs and waist workout is designed to tighten your core, slim your waistline, and burn stubborn belly fat—all from the comfort of your home.


No weights? No problem! This no-equipment workout uses bodyweight exercises to engage your obliques, transverse abdominis, and lower abs for maximum toning and fat loss. Whether you're a beginner or a fitness enthusiast, this routine will help you achieve a cinched waist and a flatter stomach in just minutes a day.



Ready to get started? Let's dive in!


Why This Workout Works


Before we jump into the exercises, let's break down why this routine is so effective for a smaller waist and toned abs:


✅ Targets All Core Muscles – Engages the rectus abdominis (six-pack muscles), obliques (side waist), and transverse abdominis (deep core) for a tight, sculpted midsection.


✅ Boosts Fat Burning – High-intensity movements increase calorie burn and help reduce overall body fat, including stubborn belly fat.


✅ Improves Posture & Waist Definition – Strengthening the core helps pull in the waist and prevent bloating, giving you a more defined silhouette.


✅ No Equipment Needed – Perfect for home workouts, travel, or quick sessions—just your bodyweight and a little space!


✅ Only 9 Minutes – Short but super effective, making it easy to stay consistent.


Now, let's get into the best exercises for a tiny waist and flat stomach!


The 9-Minute Abs & Tiny Waist Workout (No Equipment)


Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit 2-3 times for maximum results!


1. Standing Side Crunches (Left Side)


  • Stand with feet shoulder-width apart.

  • Place your hands behind your head.

  • Lift your left knee while bringing your right elbow down to meet it.

  • Engage your obliques for a waist-slimming effect.


2. Standing Side Crunches (Right Side)


  • Stand with feet shoulder-width apart.

  • Place your hands behind your head.

  • Lift your left knee while bringing your right elbow down to meet it.

  • Engage your obliques for a waist-slimming effect.


3. Bicycle Crunches


  • Lie on your back, hands behind your head.

  • Alternate bringing opposite elbow to knee in a pedaling motion.

  • Great for obliques and lower abs!


4. Russian Twists


  • Sit with knees bent, lean back slightly.

  • Twist side to side, touching the floor beside you.

  • Engages the entire core for waist definition.


5. Plank Hip Dips


  • Start in a forearm plank.

  • Rotate hips side to side, tapping them to the floor.

  • Burns love handles and strengthens the core.


6. Leg Raises


  • Lie on your back, legs straight.

  • Slowly lift legs to 90 degrees, then lower without touching the floor.

  • Targets lower abs for a flatter stomach.


7. Heel Touches


  • Lie on your back, knees bent.

  • Reach hands toward heels, alternating sides.

  • Tones obliques for a snatched waist.


8. Scissor Kicks


  • Lie on your back, legs slightly lifted.

  • Alternate crossing legs in a scissor motion.

  • Engages lower abs and hip flexors.


9. Plank Hold (Core Finisher)


  • Hold a forearm plank for 45 seconds.

  • Keep your core tight and engaged!


Tips for Maximum Results


🔥 Stay Consistent – Do this workout 3-5x per week for best results.


🔥 Combine with Cardio – Add 20-30 minutes of walking, jogging, or HIIT to burn extra fat.


🔥 Eat Clean – Focus on lean protein, fiber, and healthy fats to reduce bloating and reveal your toned waist.


🔥 Hydrate & Sleep Well – Water helps digestion, and 7-9 hours of sleep support fat loss.


Final Thoughts


This 9-minute abs and tiny waist workout is a game-changer for anyone wanting a smaller waist and flatter stomach without equipment. By targeting all core muscles and boosting fat burn, you'll start seeing visible results in just weeks!


Consistency is key—stick with it, pair it with a healthy diet, and watch your waistline transform!


If you're ready to take your fitness to the next level, contact us for help!


At Revolution Fitness, our expert coaches offer online personal training and 1-on-1 coaching to create customized plans tailored to your goals. We also provide nutrition and supplement guidance to help you maximize your results.


Ready to transform your fitness journey? Let's get started today!



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