20 Easy Flat Belly Workouts to Lose Belly Fat
And the best part? You don’t need a gym membership, fancy equipment, or hours of free time. All you need are 20 easy flat belly workouts that you can do from the comfort of your own home. From standing crunches to plank variations, these exercises are beginner-friendly, low-impact, and proven to help sculpt your midsection.
Let’s dive into a lineup of workouts that are simple, efficient, and (dare we say it?) even fun. Ready to feel the burn and start your flat belly journey? Let’s go!
1. Standing Side Crunches
Standing side crunches are a great entry point for anyone beginning their core routine. They’re perfect for warming up, activating the obliques, and getting the blood flowing. Since you’re standing, there’s less pressure on your back and neck, making this move suitable for all fitness levels.
Start by standing with your feet shoulder-width apart, hands behind your head. Bring your right knee up while simultaneously bringing your right elbow down to meet it. Alternate sides in a controlled manner. You’ll immediately feel your core engaging, especially the sides of your waist. This workout is also great for improving balance and coordination. It can easily be modified by adjusting the pace or adding light ankle weights for increased intensity.
2. Seated Russian Twists
Russian twists are among the top exercises for sculpting the waist and strengthening the deep abdominal muscles. When done correctly, they work your entire core, especially your obliques.
Sit on the floor with your knees bent, feet flat, and lean back slightly until your torso forms a V shape with your thighs. Clasp your hands together and twist from side to side. To make this move more challenging, hold a water bottle or small dumbbell. The rotational motion in Russian twists mimics everyday functional movements, making it a practical and effective belly fat burner. Do 20–30 seconds for each set, rest, then repeat.
3. Bicycle Crunches
One of the most effective exercises for total core activation, bicycle crunches are a favorite among fitness experts. A study published in the ACE Fitness Journal even ranked it among the most impactful abdominal workouts.
Lie on your back with your hands behind your head. Bring your knees up and simulate a pedaling motion, touching opposite elbows to knees. The key is controlled movement and full extension of the legs to maximize core engagement. Aside from blasting belly fat, this move improves coordination and strengthens hip flexors—making it a must-have in any flat belly routine.
4. Leg Raises
Lower belly fat is notoriously hard to target, but leg raises do just that. They zero in on the lower abdominal region while also working the hip flexors.
Lie flat on your back with your legs extended. Slowly lift them up to a 90-degree angle, then lower them without letting your heels touch the ground. Repeat in a smooth motion for 12–15 reps. Because you remain stationary throughout, this workout is great for beginners who want to build lower core strength without intense cardio.
5. Mountain Climbers
Mountain climbers are a full-body exercise that not only torch calories but also build serious core strength. They’re quick, fiery, and a great addition to any fat-burning circuit. Get into a high plank position and begin bringing your knees to your chest, alternating sides in a running motion. Aim for 30 seconds of fast-paced movement followed by 15 seconds of rest. This cardio-core combo boosts your heart rate, melts fat, and engages your entire core, especially the lower abs and obliques.
6. Flutter Kicks
Don’t let their simplicity fool you—flutter kicks are intense and effective. They’re great for sculpting the lower abs and increasing endurance. Lie flat with your arms at your sides, legs extended. Slightly lift your heels off the ground and alternate quick up-and-down motions. Keep your core tight and your lower back pressed to the mat. This move works great as part of a daily core drill, especially when paired with crunches or leg raises.
7. Plank to Push-Up
Plank to push-up is a dynamic move that targets your core while strengthening your arms, shoulders, and chest. It’s a total body challenge in one motion. Start in a forearm plank. Press up onto your hands, one arm at a time, until you’re in a full push-up position, then return to your forearms. Alternate the leading arm with each rep. This movement improves posture, builds endurance, and strengthens stabilizing muscles. It’s also a great calorie-burner when performed in intervals.
8. Reverse Crunches
Unlike traditional crunches, reverse crunches emphasize the lower abdominal muscles, which are often undertrained. This makes them ideal for flattening the lower belly. Lie on your back with your knees bent and feet off the floor. Use your core to lift your hips off the ground and bring your knees toward your chest. Lower with control and repeat. They’re gentle on the neck and spine and can be adjusted by varying the speed or intensity of movement.
9. Standing Knee-to-Elbow Taps
Looking for a low-impact option that’s easy on the joints but still effective? Standing knee-to-elbow taps are the answer. Stand tall, place your hands behind your head, and alternate tapping each knee to the opposite elbow. Keep your movements controlled and deliberate. This workout helps build coordination, strengthens the core, and keeps your body moving—perfect for desk workers or anyone looking to sneak in a mid-day sweat session.
10. V-Ups
V-ups combine the benefits of crunches and leg raises, hitting the upper and lower abs at the same time. They’re more advanced but incredibly effective. Lie on your back with arms extended overhead. Simultaneously lift your legs and upper body to form a V shape. Try to touch your toes, then slowly lower. This explosive move is great for improving core strength and flexibility. If you’re just starting out, bend your knees or keep one leg on the floor for support.
11. Plank Hip Dips
Plank hip dips spice up a static plank by adding rotational movement. They work the obliques and challenge your balance. Start in a forearm plank. Gently dip your hips side to side, almost touching the ground. Keep your core tight and avoid arching your back. This move strengthens the waistline and improves side-to-side mobility—great for a lean, sculpted torso.
12. Toe Touches
A staple in any core routine, toe touches are simple yet effective for working the upper abs. Lie on your back with legs straight up in the air. Reach your hands toward your toes using your abdominal muscles. Exhale on the lift, and control the motion on the way down. These are easy to include in high-rep sets or circuits and can be paired with lower ab moves for a balanced burn.
13. Dead Bug Exercise
Despite its odd name, the dead bug is a powerhouse core move. It’s designed to enhance core control and protect the lower back. Lie flat on your back, arms extended toward the ceiling and knees bent at 90 degrees. Lower one arm and the opposite leg simultaneously, then return to center and switch. This exercise is perfect for beginners and those recovering from injury, offering gentle, controlled movement to build foundational strength.
14. Lying Windshield Wipers
This exercise mimics the movement of windshield wipers, working your entire core with a strong focus on the obliques. Lie on your back with your arms outstretched for stability. Raise your legs and slowly swing them side to side like a pendulum. Keep the motion controlled to maximize muscle engagement. This is excellent for improving flexibility and strengthening both the lower and upper core.
15. High Knees
If you’re short on time but want maximum results, high knees are a go-to cardio move that also targets the abs. Stand tall and begin jogging in place, lifting your knees as high as possible with each step. Use your arms to help pump up the intensity. High knees are a fantastic way to elevate your heart rate, burn fat, and tone your entire midsection. Add them into a HIIT circuit or use them as a warm-up.
16. Scissor Kicks
Scissor kicks are similar to flutter kicks but require a crisscross leg motion, making them slightly more challenging. Lie flat, engage your core, and cross your legs over one another in a scissor-like motion. Keep the movement smooth and your lower back grounded. This move torches the lower abs and helps slim the waistline, especially when performed in time-based sets.
17. Side Plank with Reach-Under
Side planks already target the obliques, but adding a reach-under increases the challenge and builds rotational strength. From a side plank position, extend your top arm, then reach it underneath your torso in a twisting motion. Return to start and repeat. This is a full-core exercise that also enhances balance, coordination, and flexibility.
18. Crunch Pulses
Sometimes smaller movements can deliver bigger results—crunch pulses are a prime example. They target the upper abs with a fast, high-rep motion. Lie on your back, knees bent, hands behind your head. Perform short, controlled pulses upward, engaging your core at the top. These make a great burnout finisher to any ab routine and help improve endurance over time.
19. Lying Leg Circles
Lying leg circles offer a gentle way to challenge your core from every angle while strengthening your hips and pelvis. Lie on your back, lift one leg, and begin circling it in small, controlled motions. Switch directions, then repeat with the other leg. This is an excellent move to include in your morning workout or as part of a mobility-focused session.
20. Jumping Jacks with a Twist
Traditional jumping jacks get a flat belly upgrade by incorporating a core twist. This keeps your body guessing and your abs working. Start with a normal jumping jack but add a twist at the top, rotating your torso slightly as your arms and legs move. This dynamic motion makes it fun and functional, perfect for a quick midday energy boost or warm-up.
Conclusion
Getting a flat belly doesn’t require endless hours at the gym or punishing routines. As you’ve just seen, 20 easy flat belly workouts can be done anywhere, anytime—whether you’re in your bedroom, office, or even during a lunch break. These moves are beginner-friendly, equipment-free, and proven to help shed belly fat while strengthening your core.
Start small. Choose 5 workouts from this list and perform them in a 15-minute circuit. As your endurance builds, mix and match to keep things fresh and challenging. Remember, consistency and variety are key.
Pair these exercises with a balanced diet, hydration, and adequate rest, and you’ll be amazed at the transformation. Flat belly goals? Totally within reach. Now roll out that mat, press play on your favorite playlist, and let’s get to work!
