20 Easy Flat Belly Workouts to Lose Belly Fat in 2025
This guide brings you 20 easy flat belly workouts that are beginner-friendly, equipment-free, and incredibly effective. Whether you’ve just started your fitness journey or you’re looking for something quick to add to your routine, these moves will help sculpt your midsection and burn stubborn fat. Get ready to feel stronger, more confident, and more energized!
1. Plank Hold
The plank is a classic—and for good reason. It targets the entire core, including the deep abdominal muscles that crunches often miss. It also strengthens the back, shoulders, and glutes, making it one of the best all-around bodyweight exercises.
To perform a plank, start in a push-up position with your elbows directly under your shoulders. Keep your body straight and your core tight—think of pulling your belly button toward your spine. Start with 20–30 seconds and build up to a minute or more over time. This static move not only burns belly fat but also builds endurance and stability. Try adding slight variations like side planks or forearm planks to keep your muscles guessing and your progress going strong.
2. Bicycle Crunches
If you’re looking to target your obliques and torch belly fat at the same time, bicycle crunches are your go-to. This dynamic movement activates both your upper and lower abs, while also adding a fat-burning cardio element. Lie on your back, hands behind your head, knees bent. As you lift your shoulders off the floor, bring one elbow toward the opposite knee, straightening the other leg. Then switch sides in a pedaling motion. Do 3 sets of 20 reps for a great ab burn!
Keep the motion controlled and focus on form. You’ll notice how quickly this simple move builds core strength while helping carve out a leaner, flatter stomach.
3. Mountain Climbers
Looking for a cardio-core combo? Mountain climbers will get your heart pumping and your abs burning. They’re fast, fierce, and fantastic for torching calories. Begin in a plank position, then drive your knees toward your chest one at a time as quickly as possible—like you’re running in place. Keep your core tight and your back flat to protect your spine and maximize results. Start with 30-second bursts, gradually increasing your time. The continuous motion helps burn belly fat fast and boosts your metabolism even after your workout ends.
4. Reverse Crunches
If traditional crunches hurt your neck or back, reverse crunches offer a gentler, more effective alternative. They isolate the lower abs and are excellent for trimming that stubborn lower belly area. Lie on your back with your knees bent at 90 degrees. Using your abs, lift your hips off the ground and bring your knees toward your chest. Slowly lower and repeat. This simple, controlled movement helps target areas most people struggle with—making it a must-have in any flat belly workout routine.
5. Leg Raises
Want to sculpt your lower abs? Leg raises are a classic, no-frills move that builds abdominal strength and improves flexibility in your lower body. Lie flat on your back with your legs extended. Slowly lift your legs toward the ceiling without bending your knees. Lower them back down without touching the floor and repeat. Go slow and steady to avoid straining your back. Use a mat or towel for added support if needed. Pair these with breathing techniques to enhance muscle activation and fat burn.
6. Russian Twists
This one’s for the waistline warriors! Russian twists are perfect for shaping your obliques and giving you that cinched, toned look. Sit on the floor, lean back slightly, and lift your feet off the ground. Hold your hands together and twist side to side, tapping the ground with each turn. For an extra challenge, use a water bottle or dumbbell. Aim for 20–30 twists per set. This move not only strengthens your core but also builds rotational stability and balance.
7. Flutter Kicks
Flutter kicks are deceptively simple but insanely effective. They hit your lower abs and help burn belly fat while lying down—yes, please! Lie on your back with your hands under your hips. Lift your legs a few inches off the floor and kick them up and down alternately. Keep your core tight and your lower back pressed into the mat. Try 3 sets of 30 seconds. The motion might be small, but the results are mighty.
8. Standing Side Crunches
Not into floor exercises? Standing side crunches are a low-impact, joint-friendly way to work your waistline. Stand tall with your hands behind your head. Bring your right elbow and right knee together to the side while engaging your obliques. Alternate sides and repeat for 20 reps. It’s perfect for warming up, cooling down, or sneaking in a few reps during your day. Plus, you’ll tone your midsection without even hitting the mat.
9. Seated Knee Tucks
These are ideal if you’re short on space or want a belly-burning move you can do from a chair. Sit on the edge of a chair or mat, hands behind you for support. Bring your knees to your chest, then extend them out again. Repeat slowly, squeezing your abs with each rep. This gentle but targeted motion helps flatten the stomach and strengthen your hip flexors.
10. V-Ups
A more advanced move, V-ups combine crunches and leg raises into one powerful punch. They’re excellent for building full-ab strength. Lie on your back, arms extended overhead. Simultaneously lift your legs and arms toward each other, forming a “V” with your body. Lower slowly and repeat. Start with 10–15 reps and work your way up. Your abs will feel the fire—promise.
11. High Knees
This is your fast-pass to fat-burning cardio and core activation. High knees get your heart rate up while engaging your lower abs. Stand with your feet hip-width apart. Quickly drive your knees up to waist level, pumping your arms as if you’re running in place. Go all out for 30 seconds to 1 minute. Use high knees as a warm-up or mid-workout burn. The fat-melting power is real.
12. Dead Bug
Funny name, killer move. Dead bugs strengthen your core and protect your lower back by improving stability. Lie on your back, arms straight above your shoulders and knees at 90 degrees. Slowly lower one arm and the opposite leg, then return to start. Alternate sides. Focus on control and breathing. This move works wonders for flat belly development and core coordination.
13. Toe Touches
Toe touches are a simple, effective way to hit your upper abs and stretch your hamstrings at the same time. Lie on your back with your legs extended upward. Reach your hands toward your toes, lifting your shoulders off the mat. Lower back down and repeat. Go for 3 sets of 15–20 reps. Feel that upper ab burn kick in quickly!
14. Side Plank
The side plank builds serious oblique strength while improving balance and endurance. Lie on your side, supporting your body on one elbow and the side of your foot. Keep your body straight and lift your hips off the ground. Hold for 20–60 seconds, then switch sides. This variation adds a new angle to your plank game and helps sculpt that hourglass waistline.
15. Scissor Kicks
Scissor kicks are great for lower abs and leg toning. They also add a unique dynamic to any ab workout. Lie flat on your back, hands under your hips. Lift both legs a few inches off the ground, then crisscross them over each other in a fluttering motion. Try 3 sets of 20–30 seconds. You’ll feel the burn and see results in no time.
16. Bird-Dog
This gentle but effective move is excellent for beginners and those with lower back pain. It builds core strength through balance and control. Get on all fours, then extend one arm and the opposite leg. Hold for a few seconds, then switch. Focus on keeping your hips level and abs engaged. Bird-dogs improve posture and strengthen deep stabilizing muscles.
17. Jumping Jacks with Tuck
Take your jumping jacks up a notch! Adding a tuck jump adds intensity and belly-blasting power. Do a standard jumping jack, but after every few jumps, pull your knees up toward your chest in a tuck jump. Repeat the pattern for 30–60 seconds. This combination keeps your core engaged and boosts your cardio burn.
18. Lying Windshield Wipers
Windshield wipers strengthen your obliques and lower abs in a fluid, controlled motion. Lie on your back with your legs raised and together. Slowly lower them to one side, then the other, like windshield wipers. Keep your core tight and shoulders on the floor. 3 sets of 10–12 reps per side will light up your core and help you carve out definition.
19. Marching Glute Bridge
This underrated gem targets your glutes and lower abs simultaneously, offering full-body benefits. Lie on your back, feet flat on the floor. Lift your hips into a bridge, then lift one foot at a time as if you’re marching. Keep your hips level and core engaged. It’s a functional move that strengthens without strain—great for all fitness levels.
20. Hollow Body Hold
A favorite of gymnasts, this static hold teaches core control like nothing else. Lie on your back, lift your shoulders and legs off the ground, keeping your lower back pressed into the mat. Hold for 20–40 seconds. This advanced move challenges your entire abdominal wall and helps tighten your core faster.
Conclusion
There you have it—20 easy flat belly workouts that you can start doing today! Whether you’re brand new to fitness or just tired of the same old crunches, these exercises offer a variety of ways to sculpt your midsection and finally lose that stubborn belly fat. Best of all, they’re beginner-friendly, require little to no equipment, and can be done anytime, anywhere.
Start by incorporating a few of these into your routine 3–4 times per week. Over time, as your strength and stamina grow, build up to longer sessions or combine multiple moves into a custom circuit. And remember, consistency is key. Stay patient, stay active, and pair your workouts with clean eating and plenty of hydration.
