10 Beginner-Friendly Flat Belly Workouts for a Toned Tummy (2025)

This guide walks you through 10 flat belly workouts that are perfect for beginners. Whether you’re working out in your living room, dorm room, or on a yoga mat in the backyard, these low-impact exercises are easy to follow and require little to no equipment. Ready to take the first step toward a flatter stomach and stronger core? Let’s dive in!

1. Seated Knee Tucks

Seated knee tucks are a great way to fire up your core without putting pressure on your back or neck. This exercise targets your lower abs and helps you build foundational core strength.

• Sit on the edge of a sturdy chair or mat with your hands behind you for support.
• Extend your legs out and then tuck your knees toward your chest while engaging your abs.
• Hold briefly, then extend again. That’s one rep.

Do this slowly to maintain control and feel your abdominal muscles working. Beginners should aim for 2–3 sets of 10–12 reps. As you get stronger, you can add more sets or hold the tuck for longer. The key is to maintain form and not rush through the motion. What makes this exercise ideal is its accessibility. It can be done at your desk during work breaks or while watching TV—helping you burn calories and strengthen your core with minimal time and space.

2. Modified Bicycle Crunches

Traditional bicycle crunches can be challenging, especially for beginners, but modifying the move allows you to work the same muscles in a more manageable way.

• Lie on your back with knees bent and feet flat on the floor.
• Lift one knee while reaching the opposite elbow toward it in a twisting motion.
• Return to the center and repeat on the other side.

This slow and controlled movement targets both your obliques and rectus abdominis. Focus on form over speed—it’s not a race! Doing 2–3 sets of 8–10 reps per side is a great start. As you gain strength, try lifting both feet off the floor slightly for an added challenge. This is a fantastic way to tone your belly and slim your waistline gently and effectively.

3. Standing Side Crunches

Standing side crunches are perfect if you’re looking for a no-mat, no-sweat exercise that tones your waistline while improving balance.

• Stand with your feet hip-width apart, hands behind your head.
• Lift one knee while bringing the same-side elbow toward it, crunching sideways.
• Return to the starting position and repeat on the other side.

This exercise targets the obliques and encourages core stability. Because you’re standing, it’s also a great way to get your heart rate up a little, helping to burn calories while tightening your tummy. Start with 3 sets of 12 reps per side. It’s a safe, easy way to engage your core without lying down. Plus, you can sneak it into your routine during work breaks or while waiting for your coffee to brew.

4. Heel Touches (Oblique Taps)

Heel touches are one of the most straightforward yet effective ways to target the sides of your waist—your obliques.

• Lie on your back with knees bent, feet flat on the floor.
• Slightly lift your upper body and reach side to side, tapping your heels.
• Keep your shoulders off the ground to engage your core.

This side-to-side motion not only strengthens your obliques but also improves flexibility. Aim for 15–20 taps per side, repeating for 2–3 sets. What’s great about heel touches is that they require minimal movement but offer maximum burn. You’ll feel those deep muscles working within seconds, and over time, they contribute to a slimmer waist and more defined midsection.

5. Wall-Assisted Leg Raises

Leg raises can be difficult for beginners due to the strain on the lower back. That’s where the wall comes in.

• Lie on your back near a wall and rest your legs up against it.
• Slowly lower your legs down the wall, engaging your abs.
• Raise them back to the starting position.

This controlled motion targets your lower abdominal muscles while the wall provides support. It helps prevent overextension and injury, making it ideal for beginners. Do 2–3 sets of 8–10 reps. Over time, you can increase the range of motion or remove wall support as your core strengthens.

6. Pelvic Tilts

Pelvic tilts are a tiny movement with big benefits. This exercise strengthens the deep core muscles that are crucial for spine support and belly flattening.

• Lie on your back with knees bent.
• Flatten your lower back against the floor by tilting your pelvis upward.
• Hold for a few seconds, then release.

This subtle move targets your transverse abdominis, which acts like a corset around your midsection. Doing 10–15 reps for 2–3 sets can drastically improve your core stability. Pelvic tilts are especially helpful for new moms or anyone recovering from prolonged inactivity. They’re easy on the joints, gentle on the back, and ideal for retraining your core muscles.

7. Seated Torso Twists

Seated torso twists are a gentle, controlled way to work your core and improve spinal mobility.

• Sit on the floor or a chair with your back straight.
• Twist your upper body to one side while keeping your hips still.
• Return to center and twist to the other side.

You can do this with or without a light weight (like a water bottle). This move targets your obliques and improves flexibility, making daily movements easier. Aim for 2–3 sets of 10–12 twists per side. It’s a great exercise to include in your daily routine, especially if you sit for long periods.

8. Tabletop Toe Taps

Toe taps in tabletop position are a low-impact way to strengthen the lower abs while protecting the spine.

• Lie on your back, lift your legs into tabletop (90 degrees at hips and knees).
• Lower one foot to tap the floor, then bring it back.
• Alternate legs while keeping your core tight.

This movement requires precision and control. Beginners should focus on slow, steady taps—quality over quantity. Start with 10 reps per leg for 2–3 sets. Once you build strength, you can add a crunch or arm movement for variety.

9. Glute Bridge Marches

Glute bridge marches are an excellent full-body move that targets your glutes and core simultaneously.

• Lie on your back with knees bent, feet flat.
• Lift your hips into a bridge.
• Alternate lifting one foot off the ground, keeping your hips stable.

This challenges your balance and strengthens your abs, glutes, and hamstrings. Do 10–12 marches per leg for 2–3  As you progress, try pausing at the top of each march for added intensity. It’s a safe, joint-friendly way to boost calorie burn and build a strong core.

10. Cat-Cow Crunches

This yoga-inspired move is perfect for increasing spinal mobility while engaging your abdominal muscles.

• Start in a tabletop position (hands and knees).
• Inhale as you arch your back (cow), exhale as you round and pull your belly in (cat).
• Add a small crunch by pulling your knee toward your nose as you round.

This exercise enhances core activation, relieves tension, and strengthens your entire trunk. Perform 2–3 sets of 8–10 reps per side. It’s a fantastic way to end your workout on a mindful, body-aware note—perfect for both your abs and your mental focus.

Conclusion

There you have it—10 beginner-friendly flat belly workouts that are gentle, effective, and easy to integrate into your daily life. From seated knee tucks to cat-cow crunches, these exercises provide a well-rounded approach to core training without overwhelming your body.

Start small—just 10 to 15 minutes a day can lead to noticeable changes over time. Consistency is key. You’ll not only strengthen your abdominal muscles but also improve your posture, balance, and overall well-being. And best of all? These workouts fit right into your busy lifestyle.

No gym. No stress. Just a stronger, flatter, more confident you. Let’s get moving and make 2025 your year of strength and self-care!