10 Beginner-Friendly Flat Belly Workouts to Lose Belly Fat (2025)
In this guide, we’ll explore 10 super-simple flat belly workouts designed specifically for beginners. No expensive equipment. No complex moves. Just real, effective core-focused exercises that help you burn fat and build strength—right from home!
Whether you’re easing back into a routine or starting fresh, these workouts are designed to guide you step-by-step. Let’s kickstart your journey to a stronger, leaner, and more confident you!
1. Basic Crunches
Basic crunches are a foundational move for building abdominal strength, particularly in the upper abs. They’re easy to do, require no equipment, and are an excellent starting point for anyone new to core training. Start by lying on your back with your knees bent and feet flat on the floor. Place your hands behind your head or cross them over your chest. Engage your core, exhale, and lift your shoulders off the ground. Pause at the top, then slowly lower back down.
Avoid tugging at your neck or using momentum. Keep the movement controlled and focused. Start with 2–3 sets of 10–15 reps, gradually increasing as you gain strength. Basic crunches pair well with leg raises or reverse crunches for a balanced routine.
2. Leg Raises
Leg raises are perfect for targeting the lower abdominal muscles, a common problem area for belly fat. They also help improve hip flexibility and core stability. To perform this move, lie flat on your back with your legs extended. Keep your hands by your sides or place them under your lower back for support. Slowly lift your legs toward the ceiling, keeping them straight, then lower them just above the ground without letting them touch the floor.
Beginners can bend their knees slightly or raise legs only partway to reduce strain. Focus on controlled movement and avoid arching your back. Start with 2 sets of 8–10 reps and build up as your strength improves.
3. Plank Hold (Knees Down or Full)
Planks are an isometric exercise that activates your entire core. They may look simple, but they’re incredibly effective at building endurance and stabilizing your midsection. For beginners, start with a knees-down plank. Place your elbows under your shoulders and keep your back flat. Engage your abs, squeeze your glutes, and hold. Aim for 20 seconds, and work your way up.
Once you’re comfortable, progress to a full plank on your toes. You can also explore variations like side planks or shoulder taps to target different muscles. Planks are great because they don’t involve movement, which makes them easier on the joints yet powerful for results.
4. Seated Russian Twists
Russian twists engage your obliques—the muscles on the sides of your abdomen—and help build a more defined waistline. They’re dynamic, fun, and require minimal space. Sit on the floor with your knees bent and feet flat. Lean back slightly to form a V-shape with your torso and thighs. Clasp your hands together and twist your torso to each side, tapping the floor beside your hips.
Beginners can keep their feet on the ground and go slow. To intensify the workout, lift your feet off the floor or hold a lightweight item like a water bottle. Aim for 15–20 twists per side, focusing on slow, controlled motion.
5. Bicycle Crunches
Bicycle crunches are one of the most effective abdominal exercises. They target upper, lower, and oblique muscles all at once, providing a full-core workout that also adds a cardio element. Lie on your back and lift your legs into a tabletop position. Place your hands behind your head. Bring your right elbow toward your left knee while extending your right leg. Alternate sides in a pedaling motion.
Move at a controlled pace to avoid momentum. Focus on elbow-to-knee contact and full leg extension. Start with 15 reps per side. As your endurance builds, increase the pace slightly for more of a fat-burning effect.
6. Pelvic Tilts
Pelvic tilts are a gentle, low-impact exercise that targets the transverse abdominis—a deep core muscle that plays a key role in posture and stability. These are excellent for beginners, especially those with lower back pain or postpartum recovery needs.
To perform pelvic tilts, lie on your back with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and tilting your pelvis upward. Hold for a few seconds, then release. This move may feel subtle, but it builds foundational strength. Do 10–15 reps in a slow, controlled manner. Combine with planks or crunches to engage all layers of your core.
7. Standing Side Crunches
For those who prefer not to get on the floor, standing side crunches are a great option. They tone the obliques and side waist, help with posture, and are convenient enough to do in a small space—like your kitchen or office. Stand tall with your hands behind your head. Lift your right knee toward your right elbow while crunching your side. Return to the start and repeat on the left side.
You can add light dumbbells or ankle weights for added resistance. This is a fantastic way to keep your core engaged throughout the day. Aim for 10–12 reps per side for 2–3 sets.
8. Reverse Crunches
Reverse crunches put emphasis on the lower belly area and are especially effective for people struggling with lower abdominal fat. This move engages the entire core while being gentle on the neck and upper back.
Lie on your back and lift your legs into a 90-degree angle. Use your abs to lift your hips off the floor and curl them toward your chest. Lower slowly and repeat. The key here is control—don’t swing your legs or use momentum. Beginners can place their hands under their hips for added support. Begin with 10–12 reps, and focus on activating your lower abs each time you lift.
9. Mountain Climbers (Low-Impact)
Mountain climbers combine cardio with core training. They’re highly effective for burning fat and improving endurance, all while engaging your abs, arms, and legs. For a beginner-friendly version, slow the pace and elevate your hands by doing them on a bench or chair. Start in a plank position and bring one knee toward your chest at a time in a walking motion.
Do this move for 20–30 seconds to start. Focus on keeping your core tight and your back flat. As you build stamina, increase speed for a more intense, fat-burning experience.
10. Chair Sit-Ups
Chair sit-ups are ideal for beginners with limited mobility or seniors looking to improve core strength safely. They provide a gentle yet effective workout that tones the abdominal muscles without requiring a floor mat.
Sit on a sturdy chair with your back straight and feet flat on the floor. Cross your arms over your chest or place your hands on your thighs. Engage your core and lean slightly back, then return to the starting position. For added difficulty, try lifting one leg while you sit up. Perform 10–15 reps and gradually increase over time. These can easily be incorporated into your daily routine—even during a work break!
Conclusion
There you have it—10 beginner-friendly workouts that are perfect for shrinking belly fat and strengthening your core. Remember, the secret isn’t doing the hardest workout—it’s doing the one you’ll stick with.
Whether it’s planks, crunches, or a few minutes of Russian twists, your consistency will lead to progress. Mix and match these moves to create your own quick core routine. You don’t need a gym, fancy gear, or hours each day. You just need the courage to start.
So what are you waiting for? Roll out a mat, grab a bottle of water, and let’s get moving—your flat belly journey begins now!
