10 Beginner-Friendly Flat Belly Workouts to Burn Calories Fast

Getting started on your flat belly journey doesn’t have to be overwhelming! In fact, some of the best workouts for burning belly fat are simple, low-impact, and perfect for beginners. Did you know that even a 20-minute daily routine can significantly reduce abdominal fat within just 4–6 weeks?

Whether you’re new to fitness, returning after a break, or just want easy exercises you can do at home, you’re in the right place. These 10 beginner-friendly flat belly workouts are designed to get your heart rate up, tone your midsection, and help you build consistency without burning out. Let’s dive in and start flattening that belly—fast!

1. Marching in Place with High Knees

One of the simplest ways to get moving is by marching in place. Add high knees to intensify the movement and engage your lower abs. This low-impact cardio move boosts your heart rate and warms up the body, making it a great first step into your workout routine.

Start by standing with your feet hip-width apart. Raise one knee up toward your chest, lower it, and repeat with the other leg. Pump your arms to add intensity. Not only does this help target belly fat, but it also improves circulation and coordination. This movement is perfect as a warm-up or a short 5-minute calorie-burning blast. You can easily increase intensity by speeding up or adding light ankle weights. It requires no equipment and can be done anywhere—making it ideal for beginners.

2. Seated Knee Tucks

If you’re looking for an ab exercise that’s easy on the back and joints, seated knee tucks are a great option. Sit on the edge of a sturdy chair or exercise bench, lean back slightly, and place your hands on the sides for balance.

Draw your knees toward your chest, then extend them out without touching the floor. Keep the core tight throughout the movement. This motion effectively engages your lower abs and builds strength in your hip flexors. It’s a great choice for people who spend a lot of time sitting or those easing into ab work. Seated knee tucks can be done in sets of 10–15 reps and combined with upper-body movements for added calorie burn.

3. Standing Oblique Crunches

Standing oblique crunches are a beginner-friendly way to sculpt your waistline while staying off the floor. Begin by standing tall with your feet shoulder-width apart. Place your hands behind your head, elbows wide.

Lift one knee to the side while bringing the opposite elbow toward it. Squeeze your side abs (obliques) as you crunch. Return to the starting position and alternate sides. This exercise tones the sides of your belly and helps with overall core engagement. You can do 15 reps on each side for a quick oblique blast. It also improves balance and flexibility, making it a functional addition to your flat tummy routine.

4. Modified Bicycle Crunches

Traditional bicycle crunches can be tough for beginners, but modified versions offer a gentler entry point without sacrificing effectiveness. Lie on your back with knees bent and feet flat on the floor. Place your hands lightly behind your head.

Lift one leg off the ground and bring the opposite elbow toward the knee. Switch sides slowly, focusing on control over speed. This low-impact modification still targets your entire core—especially the upper and lower abs. Start with 10 reps per side and increase as your strength improves. It’s an efficient move that helps develop coordination while burning calories.

5. Glute Bridges with Core Squeeze

Glute bridges are fantastic for activating the posterior chain, but when you add a core squeeze, they become a powerful flat belly move. Lie on your back with your knees bent and feet flat. Arms at your sides. Push through your heels to lift your hips while squeezing your glutes. At the top of the movement, engage your abs and hold for 2–3 seconds before lowering. This works the lower abs and glutes simultaneously, offering a full-body benefit. Bridges are excellent for those with lower back issues, and doing 3 sets of 12 can really help tighten and tone.

6. Dead Bug Exercise

The dead bug might have a funny name, but it’s a serious core strengthener. Lie flat on your back with arms extended toward the ceiling and knees bent at 90 degrees. Slowly lower one arm and the opposite leg while keeping your core braced. Return to center and alternate sides. This exercise teaches core stabilization and coordination, key components of a strong, flat belly. It’s gentle on the spine and highly effective when performed slowly. Start with 10 reps per side, and focus on keeping your lower back flat against the mat.

7. Standing Torso Twists

Want to burn calories and engage your waistline without lying down? Standing torso twists are the answer. Stand with feet shoulder-width apart, knees slightly bent. Hold your arms at shoulder height and twist from side to side. This movement improves spinal mobility and activates the obliques. You can increase the intensity by holding a small weight or medicine ball. Do it for 1–2 minutes as a cardio-core combo. It’s low-impact, energizing, and excellent for beginners looking to add movement variety.

8. Modified Plank Holds

Planks are a core classic, but full planks can be challenging for beginners. Start with a modified version by dropping your knees to the ground. Keep your body in a straight line from head to knees and engage your core. Hold the position for 20–30 seconds, working up to longer holds as you build strength. This variation reduces pressure on the lower back and wrists while still training the deep core muscles. Modified planks help improve posture, balance, and belly strength. Combine with glute squeezes for extra burn.

9. Side-Lying Leg Lifts

Side-lying leg lifts are easy to do, highly effective for the core, and beginner-friendly. Lie on one side with your legs straight. Lift the top leg slowly, hold for a second, then lower it back down. This targets the lower abs and inner thighs while improving hip stability. Perform 15 reps per side. It’s a great low-impact move that tones and sculpts. You can add ankle weights later to increase resistance as your strength improves. It’s a calming exercise that fits well into a cool-down routine.

10. Bird-Dog Pose

Bird-dog is a yoga-inspired move that builds balance, stability, and core strength. Start on all fours with your hands under shoulders and knees under hips. Extend one arm forward and the opposite leg backward. Hold for a few seconds. Keep your core engaged and avoid twisting your hips. Alternate sides for 10 reps. This full-body movement strengthens your lower back and abs while improving coordination. It’s excellent for people who sit a lot or have weak posture. Gentle, controlled, and effective—the bird-dog is a must in any beginner ab workout.

Conclusion

You don’t need fancy gym equipment or intense bootcamp-style training to start seeing results. These 10 beginner-friendly flat belly workouts are all about building confidence, creating consistency, and helping you burn calories fast—right from your home.

From simple moves like marching in place to core-stabilizing exercises like the dead bug and bird-dog, every movement in this list was picked to support your fitness journey without overwhelming you. Pick 3–5 to start, and gradually build your strength, stability, and confidence.

The best time to start was yesterday. The next best time is now. Let’s flatten that belly, one breath and one rep at a time!