20 Effective Flat Belly Workouts for Busy Women

Research from the Journal of Physical Activity and Health shows that just 15–20 minutes of core-targeted exercise per day can reduce abdominal fat and improve muscle tone significantly. That’s exactly why we created this no-fluff guide filled with 20 fast, effective flat belly workouts you can do anywhere—right from your bedroom floor, kitchen, or even during a Netflix break.

Each workout is designed for busy women who want to feel confident and energized without rearranging their entire day. These moves are simple, equipment-free, and adjustable to any fitness level. Let’s get started on the path to a leaner, stronger, more empowered you!

1. Plank Variations

Simple but mighty, planks are a gold standard for core strength. They target the entire midsection, including your obliques, lower abs, and transverse abdominis—the deep muscles that flatten your belly from the inside out.

Start with a basic forearm plank. Hold for 20 to 60 seconds, keeping your spine straight and your abs tight. Then try side planks for an added challenge. Not only will these sculpt your waistline, but they’ll also improve posture and stability, which is a big plus for back health. Looking to mix it up? Try a shoulder-tap plank or plank jacks for a touch of cardio. It’s all about quality over quantity—just a few reps with good form go a long way.

2. Mountain Climbers

This move is your core’s best cardio friend. Mountain climbers get your heart rate up while torching belly fat and strengthening your abs.

Begin in a high plank position, then drive your knees toward your chest, one at a time, as if you’re “running” in place. Try 30 seconds on, 15 seconds off, for 3–4 rounds. Not only does this tone your stomach, but it also works your arms, shoulders, and legs, giving you a full-body burn. Bonus: it’s a great stress reliever too.

3. Russian Twists

Need a move that targets those pesky love handles? Russian twists are your go-to. They zone in on the obliques, helping you carve out that toned waistline.

Sit on the floor with your knees bent and feet lifted. Twist your torso side to side, tapping the ground with your hands or a light weight. Keep your core braced and your spine tall. This is an excellent add-on to your core routine—just a few rounds and you’ll definitely feel the burn.

4. Bicycle Crunches

According to an ACE-sponsored study, bicycle crunches are one of the most effective abdominal exercises out there. Why? They engage both the upper and lower abs along with the obliques in one fluid motion. Lie on your back and pedal your legs like you’re riding a bike while reaching opposite elbow to knee. Keep the motion slow and controlled to really work those deep core muscles. Try doing 15–20 reps per side. You’ll feel it fast—and the payoff is real.

5. Reverse Crunches

Targeting the lower belly is tough, but reverse crunches make it manageable. They focus on the area many women struggle with, helping flatten the lower abdomen over time. Lie flat on your back with your knees bent. Lift your hips off the ground while pulling your knees toward your chest. Lower slowly and repeat. It’s low impact, gentle on the neck, and incredibly effective for that stubborn area below the navel.

6. Standing Oblique Crunch

Not a fan of floor exercises? No problem. Standing oblique crunches are great for multitaskers and anyone short on space. Stand tall, place your hands behind your head, and bring one knee up to the side as you crunch down. Alternate sides for a balanced burn. They’re perfect for 5-minute breaks and can even be done during TV commercials or between emails!

7. Leg Raises

Want strong lower abs without straining your back? Leg raises are your new best friend. They work the pelvic muscles and hip flexors too, helping with flexibility and control. Start lying on your back, legs extended. Lift both legs to a 90-degree angle, then slowly lower them back down—without letting them touch the floor. Use a mat for comfort and go slow for better results. Even 10–12 reps will leave your abs talking.

8. Flutter Kicks

These may look simple, but don’t be fooled—they’re intense! Flutter kicks burn fat, engage your lower core, and build endurance. Lie flat, hands under your glutes. Lift your legs slightly and alternate kicking them up and down quickly, keeping your core tight. Start with 20–30 seconds, rest, and repeat. It’s a killer move that tones and torches at the same time.

9. Dead Bug

This strangely named move is amazing for core control and spinal alignment. It targets the transverse abdominis, crucial for a flat stomach and strong back. Lie on your back with arms and legs raised. Slowly lower the opposite arm and leg toward the floor, then return to start. Alternate sides while keeping your lower back pressed into the mat. It’s perfect for beginners and postpartum moms rebuilding their core.

10. Seated Knee Tucks

Got a chair? You’ve got a core workout! Seated knee tucks are great for office breaks and focus on the rectus abdominis and hip flexors. Sit near the edge, grip the seat, and lean back slightly. Bring your knees toward your chest and extend again. Repeat slowly. You’ll feel it after just a few reps—and you can even add a twist for extra oblique activation.

11. High Knees

Short on time? High knees are a cardio-packed, fat-burning powerhouse. They elevate your heart rate and ignite your abs in less than a minute. Run in place while driving your knees up toward your chest. Pump your arms for momentum. Do 3 sets of 30 seconds and feel your energy surge. It’s a great warm-up or standalone burner.

12. V-Ups

This move is for the more advanced core warriors out there. It’s a combo of crunch and leg raise, targeting the entire abdominal wall. Lie flat, arms extended overhead. Simultaneously lift your arms and legs to form a V-shape. Lower slowly and repeat. It’s challenging but rewarding—great for serious ab sculpting sessions.

13. Heel Taps

Looking for a low-impact but effective way to tighten your waistline? Heel taps do the trick by isolating the obliques and deep core muscles. Lie on your back, knees bent, and feet flat. Crunch slightly upward and reach your hands toward your heels, alternating sides. Add this to your nightly routine—you’ll feel results in just a week or two.

14. Side Plank Hip Dips

Spice up your side plank game with hip dips. This dynamic twist increases oblique strength and sculpts your waist. Start in a side plank and slowly lower your hip toward the ground, then raise it back up. Keep your core tight and your movements controlled. Aim for 10 reps per side. It’s short but super effective.

15. Lying Leg Circles

This move is deceptively tough. Lying leg circles hit the lower abs, inner thighs, and core stability. Lie flat, lift one leg, and trace small to large circles in the air. Switch directions and legs after each set. Great for building control and endurance, especially when done slowly.

16. Standing Core Rotations

This one’s all about functional fitness. Standing core rotations improve balance, posture, and rotational strength. Stand with feet shoulder-width apart. Twist your torso side to side, using a resistance band or light weight for extra challenge. Add this to your morning warm-up or cool-down and feel your torso tighten over time.

17. Scissor Kicks

Looking to shred the lower belly pouch? Scissor kicks are your answer. They’re fast, fiery, and core-focused. Lie flat, legs raised slightly. Cross one leg over the other and alternate in a scissor motion. Keep your core braced and lower back grounded. Great as a finisher or circuit addition—this one builds burn in seconds.

18. Inch Worm Walkouts

This total-body move stretches, strengthens, and stabilizes all in one. It’s great for warming up or winding down. Start standing, reach down to the floor, walk your hands forward to a plank, then walk them back to standing. You’ll fire up your shoulders, abs, and hamstrings, plus improve flexibility.

19. Bird-Dog

Balance meets core strength in this underrated exercise. Bird-dog works your deep core muscles and spinal stabilizers. Begin on all fours. Extend the opposite arm and leg, then return. Alternate slowly. It’s amazing for posture and perfect for beginners or rehab days.

20. Standing Knee Drives

End with a bang! Standing knee drives are empowering, energizing, and excellent for fat loss. Stand tall, drive your knee up toward your chest while crunching down with your arms. Alternate quickly for cardio, or go slow for control. Do them Tabata-style or as part of a warm-up—they’re simple but powerful.

Conclusion

There you have it—20 fast, effective, and empowering flat belly workouts made for women who are always on the go. Whether you sneak in a few reps between meetings or dedicate 10 focused minutes before bed, remember: consistency is your superpower.

You don’t need fancy machines, expensive memberships, or perfect conditions. You just need a mat, your body, and a few spare minutes. Little by little, these simple yet powerful moves can build strength, improve your posture, boost your confidence, and help flatten your belly—naturally and sustainably.

So pick 3–4 exercises to try today, set a 10-minute timer, and make your core your priority. You’re strong, you’re capable, and this journey is yours.