If You want have flat stomach and small waist You must do suitable exercises for this part of body. You can try this intense training and You need have only 10 minutes. You should do exercises: Single leg crunch w/ arm through right and left side- by 30 seconds each side, Bird dog w/ crunch left and right side- by 30 seconds each side, Single leg lifts- by 1 minute, Plank twist- by 1 minute, Plank w/ in and out jump- by 1 minute, Leg circles- by 1 minute, Plank w/ toe tap- by 1 minute, Bicycle crunch- by 1 minute. You do 20 seconds rest between exercises.
