If your movements are standard, you should get enough exercise every day. According to what you said, your rest time is about 24 hours. I think this rest and recovery time should be enough for your waist and abdomen. But it must be based on your own feelings. A slight feeling of fullness and pain is normal. If you feel unbearable pain, it is definitely not enough, and you need to extend the recovery time.
The most important thing is to keep up with nutrition. Mainly carbohydrates, protein and vegetables, water, etc. Carbohydrates mainly maintain normal blood sugar concentration and provide energy. On the other hand, protein promotes muscle production, and also promotes the recovery of slight muscle strain. Vegetables and fruits can provide antioxidants such as vitamins, resist free radicals produced by strenuous exercise and delay aging. Supplementary nutrition needs to be absorbed within 30~90min after exercise, and it is best to absorb it during this time period.
Finally, personally, I think you can carry a proper load and compress the amount of each group to 20 exhaustion, which will be better.