Goal program

Flat Tummy, Snatched Waist

Lose fat all over, build a strong core and sharpen your waistline.

4 days a week
12 weeks
Any level
For women
Gym

About this program

No exercise burns belly fat on its own: a flatter stomach comes from a steady calorie deficit and 8–10k steps a day, and this 4-day upper/lower plan adds the full-body strength training. Core work (dead bugs, cable crunches, side planks, carries) makes your midsection stronger and more stable, glute and shoulder work adds shape above and below the waist so it looks smaller, and there are no heavy weighted side bends that can thicken it. For the first 2 weeks do 2 sets per exercise and stop 3–4 reps short of failure, then stop 1–3 reps short and add reps or weight each week; over 12 weeks, about 3–5 kg (7–11 lb) of fat loss and a few centimeters (1–2 in) off your waist is a realistic target.

Who it’s for

Any level: beginners start with fewer sets and lighter weights, as the notes explain.
Written with women in mind; anyone can follow it.
A gym with machines, cables and free weights.
4 sessions a week, about 65 minutes each.
8–10k steps a day on top of the workouts.

The week

Warm up for 5–7 minutes first. Rest is the pause between sets. A1 and A2 (B1 and B2) are supersets: do one set of each back to back, then rest. Rest days: walk and recover.

Monday Legs + Abs: Lower A: Squat, Hinge & Abs

Quads, hamstrings, glutes + front abs (crunching and anti-extension) · about 65 min

Exercise	Sets × reps	Rest
Goblet SquatStart with an 8–12 kg (15–25 lb) dumbbell held at your chest. Sit your hips down between your heels as deep as you can control, keep your chest up and breathe out on the way up. Stop 2–3 reps short of failure.	3 × 8–⁠12	2 min
Romanian DeadliftPush your hips back with soft knees, keep the bar close to your legs and your spine neutral. Lower until you feel a strong hamstring stretch, usually just below the knee to mid-shin. Beginners: start with two 8–12 kg (15–25 lb) dumbbells instead of the bar.	3 × 8–⁠10	2 min
Walking LungeTake long steps and lean your torso slightly forward to work the glutes more. Start with light dumbbells or none at all. Easier option: reverse lunges in place with no weight.	2 × 10 per leg	90 s
Lying Leg CurlLower the weight slowly over 2–3 seconds and keep your hips pressed into the pad. From week 3 you can take the last set to failure.	3 × 10–⁠15	75 s
A1 Cable CrunchUse a moderate weight. Kneel with the rope beside your head and curl your ribs toward your hips, rounding your spine rather than just bending at the hips. Go straight to dead bugs.	3 × 10–⁠15	—
A2 Dead BugKeep your lower back pressed into the floor the whole time. Breathe all the way out as the opposite arm and leg reach away, and move slowly. Easier option: move only your legs.	3 × 8 per side	60 s

Cardio after: Incline Treadmill Walk, 15–20 min. Incline 8–12% at 2.8–3.4 mph (in weeks 1–2 start at 5–8%), a pace where you can still talk in short sentences. Keep your hands off the rails.

Tuesday Back + Shoulders: Upper A: Back, Chest & Shoulders

Lats and upper back, chest, side delts (they make the waist look narrower), posture · about 55 min

Exercise	Sets × reps	Rest
Lat PulldownPull your elbows down to your sides with your chest up, and don't lean far back. Stop 1–3 reps short of failure.	3 × 8–⁠12	90 s
Machine Chest PressSet the seat so the handles line up with mid-chest. Keep your shoulder blades pulled back and breathe out as you press.	3 × 8–⁠12	90 s
Seated Cable RowSit tall, pull to your belly button and squeeze your shoulder blades together for a second.	3 × 10–⁠12	90 s
Lateral RaiseWider shoulders make your waist look narrower. Use light dumbbells (2–5 kg / 5–10 lb), lead with your elbows and stop at shoulder height.	3 × 12–⁠20	60 s
A1 Face PullSet the rope at eye level, pull the ends apart toward your ears and finish with your hands beside your head, like a double-biceps pose. Great for posture. Go straight to pushdowns.	3 × 12–⁠15	—
A2 Rope Triceps PushdownKeep your elbows pinned to your sides and spread the rope apart at the bottom.	3 × 10–⁠15	60 s

Cardio after: StairMaster, 10–15 min. Keep a steady, moderate pace (level 4–7, beginners 3–5). Stand tall and use the rails only for balance. Switch to the bike if your legs are still sore from Monday.

Thursday Glutes + Core: Lower B: Glutes & Core

Glutes (including the upper glute that frames the waist), quads, abs (knee raises) and obliques (side planks, no heavy loading) · about 65 min

Exercise	Sets × reps	Rest
Barbell Hip ThrustRest your upper back on the bench, keep your chin tucked and your eyes forward. Drive through your heels and pause for 1 second at the top without arching your lower back. Use a bar pad. Beginners: start with the empty bar, or a hip thrust machine if your gym has one.	4 × 8–⁠12	2 min
Leg PressPlace your feet shoulder-width apart in the middle to upper part of the platform. Lower as far as you can while your tailbone stays on the seat, breathe out as you press and don't lock your knees. Start light.	3 × 10–⁠15	2 min
45° Back Extension (glutes)Round your upper back slightly and come up by squeezing your glutes. Don't arch your lower back at the top. Harder option: hold a plate.	3 × 12–⁠15	75 s
Hip Abduction MachineLean slightly forward and push your knees out. This builds the upper glute, which makes the waist look smaller. Take the last set close to failure.	3 × 15–⁠20	60 s
A1 Captain's Chair Knee RaiseCurl your pelvis up toward your ribs without swinging, then lower slowly. Easier option: a smaller range of motion. Harder option: straight legs. Go straight to side planks.	3 × 10–⁠15	—
A2 Side PlankKeep a straight line from head to heels, hips high and elbow under your shoulder. Easier option: from the knees.	3 × 20–⁠40 s per side	60 s

Cardio after: Stationary Bike, 15–20 min. Use moderate resistance at 70–90 rpm, breathing harder but still able to talk. After glute day it's the easiest cardio on your legs.

Saturday Back + Arms: Upper B: Pull, Press & Carry

Back, upper chest, shoulders, arms, full-core bracing with carries · about 65 min

Exercise	Sets × reps	Rest
Assisted Pull-UpSet the assistance so 6–10 reps feel hard, and use a little less every couple of weeks. Pull your chest toward the bar and straighten your arms fully at the bottom.	3 × 6–⁠10	2 min
Incline Dumbbell PressSet the bench to about 30°. Lower until you feel a stretch in your chest, then press up and slightly in.	3 × 8–⁠12	90 s
One-Arm Dumbbell RowPut one hand and one knee on the bench and pull the dumbbell toward your hip. Don't twist your torso.	3 × 10–⁠12 per arm	75 s
A1 Lateral RaiseYour second side-delt session of the week. Do the raises, go straight to curls, then rest. Take the last set close to failure.	3 × 12–⁠20	—
A2 Dumbbell Biceps CurlPalms up, keep your elbows still and lower slowly.	3 × 10–⁠15	60 s
Farmer's WalkStart with 10–16 kg (25–35 lb) per hand and go heavier as your grip allows. Stand tall with your ribs down, brace your abs as if someone is about to poke your stomach, and walk slowly without leaning to either side.	3 × 30–⁠45 s	90 s

Cardio after: Incline Treadmill Walk, 20–25 min. This is the longest walk of the week: 8–12% incline at an easy-to-moderate pace. A good time for a podcast.

How to progress

Double progression: add reps within the range first. When every set reaches the top of the range with clean form, add a little weight (about 5–10 lb on lower-body lifts, 2.5–5 lb on upper-body lifts) and start again at the bottom.
Stop most sets 1–2 reps short of failure. Beginners stop 2–3 reps short for the first weeks.
Every 6–8 weeks, or when you feel run down, take an easier week: half the sets, same weights.

Food

Eat about 300–500 kcal below maintenance, which works out to roughly 0.3–0.5 kg (0.5–1 lb) of loss a week, and get 1.8–2.2 g of protein per kg of body weight (0.8–1 g per lb; if you have a lot to lose, count from your goal weight) spread over 3–4 meals.

Find your numbers with the free TDEE calculator, the macro calculator and the protein calculator.