Looking to tone your midsection and achieve a flatter stomach? These simple but powerful bodyweight exercises target your core, burn calories, and help reduce belly fat. Incorporate them into your daily workout routine for visible results—no gym required.
1. Plank
Strengthens your entire core and improves posture.
How to do it: Hold your body in a straight line, supported on forearms and toes.
2. Bicycle Crunches
Engages the obliques and rectus abdominis.
Tip: Keep the motion slow and controlled for maximum impact.
3. Leg Raises
Targets lower abs and strengthens the hip flexors.
Form Tip: Don’t arch your back—keep it flat on the floor.
4. Mountain Climbers
A cardio-core combo that blasts belly fat.
Bonus: Also works your arms, legs, and shoulders.
5. Russian Twists
Tones your waistline and improves rotational strength.
Optional: Add a light weight for more resistance.
6. Flutter Kicks
Works the lower abs and improves core stability.
Tip: Keep your kicks low to the ground.
7. Dead Bug
A safe, spine-friendly move to train deep core muscles.
Focus: Coordination and core engagement.
8. Reverse Crunches
Lifts your lower back and focuses on the lower belly.
Key: Curl your hips gently off the mat.
9. Side Plank
Isolates and strengthens the obliques.
Try This: Add a hip dip for extra intensity.
10. Heel Touches
Great for activating the sides of your core.
Tip: Keep your shoulders lifted to maintain tension.
11. Standing Oblique Crunch
No floor work—just lift and crunch side to side.
Perfect for: Quick ab workouts while standing.
12. V-Ups
A more advanced move that targets upper and lower abs.
Advice: Keep legs straight and controlled.
13. Hollow Body Hold
A gymnastics-inspired isometric move for flat abs.
Key: Keep tension throughout your body.
14. Seated Knee Tucks
Strengthens your hip flexors and tightens the core.
Challenge: Extend your legs fully for more burn.
15. High Knees
A cardio move that also works your abs.
Bonus: Burns calories fast for fat loss.
✅ Bonus Tips for a Flatter Stomach
- Maintain a calorie deficit through clean eating.
- Drink plenty of water to reduce bloating.
- Reduce processed sugars and refined carbs.
- Pair exercises with cardio like walking or jogging.
FAQs About Flat Stomach Workouts
Q1: Can I get a flat stomach by doing ab exercises alone?
No. A flat stomach requires a combination of ab training, cardio, and proper nutrition to reduce overall body fat.
Q2: How often should I do these exercises?
Aim for 3–5 times a week, including both core workouts and full-body movements.
Q3: Are these exercises beginner-friendly?
Yes! Most exercises listed are suitable for all fitness levels.
Q4: How long will it take to see results?
With consistency and proper diet, many people notice results in 4–8 weeks.
Suzana is the founder of BasedWorkouts.com, a fitness enthusiast dedicated to helping others achieve their health and wellness goals through practical, results-driven guidance.
With a passion for strength training, home workouts, and sustainable weight loss, she creates content that empowers people of all fitness levels to take control of their journey.
Whether you’re a beginner or getting back on track, Suzana shares clear, effective workout routines, fitness tips, and motivational advice to help you stay focused and see real progress.
