15 Beginner-Friendly Flat Belly Workouts to Lose Belly Fat

In this guide, I’m walking you through 15 beginner-friendly flat belly workouts that require little to no equipment and are easy enough for just about anyone to try. These routines target your core, torch calories, and most importantly, they can be done in your living room! Ready to jump in? Let’s get that belly burning!

1. Standing Side Crunches

Standing side crunches are fantastic because they target your obliques — those muscles on the side of your waist that help define your core. They’re also a great way to build balance and coordination.

To perform this exercise, stand with your feet shoulder-width apart and hands behind your head. Slowly lift your right knee towards your right elbow while crunching your torso to the side. Return and repeat on the other side. This move is gentle on the joints, making it ideal for beginners. Doing standing side crunches for just 1–2 minutes can elevate your heart rate and start activating the core. It’s also great for those who prefer standing movements over traditional floor exercises.

2. Seated Knee Tucks

If you’re looking for an easy belly workout that doesn’t involve lying down, seated knee tucks are a gem. They’re low-impact and friendly for those with limited mobility.

Start by sitting at the edge of a chair or on the floor with your hands resting beside your hips. Lean back slightly and pull both knees toward your chest, then extend them back out without touching the floor. You’ll instantly feel your lower abs firing. This move helps you engage the entire core while protecting the back. Try performing 3 sets of 12–15 reps to get your tummy working.

3. Modified Plank (Knees Down)

The standard plank can be a bit intimidating, but the modified version gives you all the benefits without the strain. Get into a forearm plank position with your knees resting on the floor. Keep your back straight and abs tight. Even with your knees down, this exercise builds solid core stability and strengthens your back. Start with 20-second holds and gradually build up. As your strength improves, you’ll be able to hold it longer and maybe even progress to a full plank.

4. Bicycle Crunches

Bicycle crunches are one of the most effective ab exercises when done correctly. They target both the upper and lower abs, plus the obliques. Lie on your back with your hands behind your head. Bring one knee toward your chest while twisting your opposite elbow to meet it. Alternate sides in a pedaling motion. The trick is to move slow and controlled — not to rush. Try doing 3 sets of 10–12 reps per side. You’ll feel the burn almost immediately, especially in your lower belly and sides.

5. Reverse Crunches

Reverse crunches are excellent for hitting the lower part of the abdominal wall, which is often a stubborn area for belly fat. Lie flat on your back with knees bent and feet flat on the floor. Place your hands at your sides for stability. Lift your knees toward your chest, then curl your hips off the floor. Lower back down slowly. This movement takes pressure off the neck and isolates the abs. A set of 12–15 reps will get your core working effectively.

6. Standing Knee Raises

Standing knee raises are a quick and easy move that combines light cardio with abdominal engagement. They’re perfect when you want to burn fat while working your core. Stand tall with your arms bent. Lift one knee to waist level while bringing the opposite elbow toward it, engaging your abs. Return to start and switch sides. This move is fantastic for warming up or finishing your workout. It helps increase blood flow and gently activates your abdominal muscles.

7. Flutter Kicks (Modified)

Flutter kicks may sound fancy, but this modified version is beginner-friendly and targets the lower abs effectively.Lie on your back with your hands under your hips. Lift your legs slightly off the floor and alternate small kicks up and down. To modify, bend your knees or keep the kicks slow and low. Flutter kicks build endurance in the core and are especially useful in a daily ab routine. Start with 15–20 seconds and increase over time.

8. Wall Sit with Twist

A wall sit is great on its own, but adding a twist turns it into a full-body movement that also targets the abs. Slide down a wall until your thighs are parallel to the ground. Hold your core tight and twist your torso side to side, tapping each side with your hands. This combo works your thighs, glutes, and waistline. Hold for 30 seconds and increase as you get stronger. It’s an efficient way to tone multiple muscles at once.

9. Leg Drops (Bent Knees)

Leg drops help build strong lower abdominal muscles without putting strain on the lower back — especially when you bend your knees. Lie flat with knees bent at 90 degrees. Slowly lower both legs toward the floor without touching, then bring them back up. Keep your lower back pressed against the mat. Go slow and controlled for maximum impact. Doing 3 sets of 10–12 reps will leave your core feeling worked in the best way.

10. Bird Dog Pose

Bird dog is more than a cute name — it’s a powerful move for balance, stability, and core strength. Start on all fours, then extend one arm and the opposite leg. Hold for a few seconds before switching sides. Engage your abs to stay steady. This pose strengthens the lower back and deep core muscles. It’s also great for improving posture and reducing belly fat over time.

11. Standing Oblique Crunch

Standing oblique crunches give your sides a serious workout — no floor required. Stand with feet shoulder-width apart, hands behind your head. Lift your right knee to your right elbow while crunching to the side. Return and switch sides. This move is great for sculpting your waist and can be done anywhere, even during TV commercials. Do 3 sets of 10 per side.

12. Marching Bridges

Marching bridges are a wonderful multitasking move. They work your glutes and abs simultaneously while improving pelvic stability. Lie on your back, lift your hips into a bridge, and alternate lifting one foot off the floor like you’re marching. Keep your hips steady and core tight. Do 12–15 reps per side. This is especially helpful for postpartum recovery or for anyone needing gentle, controlled movements.

13. Dead Bug Exercise

Despite its odd name, the dead bug is one of the best exercises for building deep core strength. Lie on your back with arms and knees lifted. Extend one leg and the opposite arm slowly, then return to the starting position and switch. Focus on keeping your back flat. Dead bugs help stabilize your pelvis and strengthen your inner core — the muscles responsible for posture and balance. Perfect for those starting their fitness journey.

14. Toe Taps (Lying Down)

Toe taps are simple, gentle, and incredibly effective at targeting the lower abs. Lie on your back with knees lifted at 90 degrees. Slowly lower one foot to tap the floor, then bring it back up. Alternate legs. This controlled movement builds strength while reducing strain. Start with 10 reps per leg and build as your endurance improves.

15. Step Jacks or Side Taps

Want a low-impact cardio option that still burns belly fat? Step jacks are your go-to! Stand upright and step one foot to the side while lifting both arms overhead, mimicking a jumping jack but without the jump. Return and switch sides. They’re great for getting your heart rate up, boosting circulation, and torching fat — all while being gentle on the joints.

Conclusion

There you have it: 15 beginner-friendly workouts designed to help you trim belly fat, tone your core, and build a healthier body — all from the comfort of home. The best part? These movements are simple, safe, and effective even for complete beginners.

Consistency is your secret weapon. Try incorporating 3–4 of these exercises into your daily routine, mix things up to keep it interesting, and pair your workouts with a clean, nutritious diet. Over time, your hard work will show not just in the mirror, but in your energy levels, posture, and confidence.