Скачать или смотреть 20‑MIN CORE WORKOUT TO LOSE BELLY FAT | Pilates‑Inspired Strength & Dumbbells

Strengthen your core, tone your abs, and burn fat in just 20 minutes! This at-home Pilates-inspired dumbbell workout is perfect for women 40+ who want low-impact, results-driven training to improve posture, build functional strength, and feel confident in their bodies.

This workout is designed to engage your core, activate glutes, and build lean strength safely and effectively. Follow along to move with control and maximize results!

0:00 Intro + Yoga-Style Warm-Up Flow
2:07 Glute Warm-Up Flow (Bridge)
2:52 Rest (45 sec)
3:37 Glute March (Bridge)
4:22 Rest (45 sec)
5:07 Glute March with Dumbbells
5:52 Rest (45 sec)
6:37 Opposite Arm & Leg Extension (Dumbbells Optional)
7:22 Rest (45 sec)
8:07 Lying Dumbbell Roll
8:52 Rest (45 sec)
9:37 Lying Dumbbell Roll with Alternating Leg Lifts
10:22 Rest (45 sec)
11:07 Side-Lying Oblique Lift with Dumbbell (Right & Left)
11:52 Rest (45 sec)
12:37 Romanian Deadlift (One Dumbbell)
13:22 Rest (45 sec)
14:07 Romanian Deadlift with Dumbbell Pulse
14:52 Rest (45 sec)
15:37 Cooldown / Outro


Benefits of This Workout:
Strengthen your core, glutes, and posture muscles safely at home
Tone abs and obliques for a leaner, more defined midsection
Build functional strength for daily activities and balance
Low-impact, back-friendly movements designed for women 40+
Boost confidence and energy through consistent, effective training

Workout Highlights:
Pilates-inspired core exercises for deep ab and oblique engagement
Glute bridges and lower-body movements for alignment and stability
Dumbbell exercises for functional upper- and lower-body strength
45-sec work / 45-sec rest format with short transitions for safe progression

Tips for Maximum Results:
Move slowly and mindfully, focusing on proper form
Keep core and glutes engaged throughout each exercise
Adjust weights and range of motion for comfort and safety
Repeat 2-3 rounds if you want a full-body conditioning session

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