20 Powerful Flat Belly Workouts to Strengthen Your Core (2025)

Let’s face it, crunches alone won’t get you that toned, sculpted stomach. What you need is a diverse mix of flat belly workouts that activate all parts of your core—upper abs, lower abs, obliques, and deep stabilizing muscles. In this guide, I’m sharing 20 powerful exercises that blend strength, cardio, and dynamic movement to flatten your tummy and fire up your metabolism.

Ready to sweat, strengthen, and feel amazing? Let’s dive into the core of it all—literally.

1. Plank Variations

Planks are the foundation of core strength. And they’re more versatile than you think. Start with a basic forearm plank. Keep your elbows directly under your shoulders, legs straight, and core tight. Hold for 30 seconds, gradually working your way up to a minute. Once you master the basic plank, progress to side planks and high planks.

Side planks build oblique strength and boost lateral stability, while high planks activate your arms and shoulders. You can even try “plank jacks” or shoulder taps for a cardio twist. These variations increase core activation and burn more calories—perfect for belly fat loss. Pro tip: keep your hips level and avoid sagging. Proper form is key!

2. Bicycle Crunches

If there’s one move that targets your entire midsection, it’s bicycle crunches. Lie flat on your back, hands behind your head. Bring your knees up and alternate touching opposite elbow to knee. Think of pedaling a bike—but with your abs doing the work.

This move isn’t just great for your rectus abdominis (those six-pack muscles). It also hits your obliques hard. And because you’re constantly moving, you get a bonus calorie burn. Keep your movements controlled. Fast reps don’t always mean better results—quality over quantity is the name of the game.

3. Mountain Climbers

Mountain climbers combine core strengthening with high-intensity cardio, making them one of the best fat-burning workouts for your stomach. Start in a high plank position and drive your knees to your chest, alternating legs quickly like you’re running in place. The goal? Keep your core tight, hips low, and pace fast.

Not only do mountain climbers activate your abdominals, but they also elevate your heart rate and torch calories. It’s a total-body workout in one dynamic move—perfect for burning belly fat fast. Begin with 3 rounds of 30 seconds and build from there.

4. Russian Twists

Want defined obliques? Russian twists are a must. Sit on the floor, knees bent, feet flat. Lean back slightly, hold your hands together (or grab a weight), and twist side to side. The motion should come from your core—not your arms.

Add a medicine ball or dumbbell to up the intensity. Want even more burn? Lift your feet off the floor and keep them elevated while twisting. Just a few rounds of this and you’ll feel your sides fire up—trust me.

5. Leg Raises

Leg raises target your lower abdominals like a laser. Lie flat on your back with your hands under your glutes. Raise your legs to a 90-degree angle, then slowly lower them without touching the floor. This move strengthens your core and improves control.

Lower belly fat is one of the hardest areas to target. While no workout spot-reduces fat, moves like leg raises tighten the muscles beneath, making your stomach look leaner over time. Start with 10–12 reps, focusing on slow, controlled movements.

6. Flutter Kicks

Looking for a lower ab finisher? Flutter kicks are your go-to. Lie on your back, lift your legs a few inches off the floor, and flutter them in a quick, alternating up-and-down motion. Keep your core tight and don’t let your back arch.

This move keeps constant tension on your abdominals. Even 30 seconds can feel like forever—but that’s what makes it so effective. Add it to the end of your core circuit for an intense burn!

7. V-Ups

V-Ups are a full-core challenge that also improves flexibility. Start lying flat, arms extended overhead. In one explosive motion, lift your legs and torso to form a “V” shape, reaching your hands toward your toes. Lower slowly and repeat.

It’s tough—but highly effective for targeting both the upper and lower abs. Plus, it recruits hip flexors and improves balance. Not there yet? Try bent-knee V-ups or crunches as a starting point.

8. Reverse Crunches

Reverse crunches are easier on the neck and back than traditional crunches—and they seriously fire up the lower abs. Lie on your back, bring your knees toward your chest, and lift your hips off the floor using your abs. Lower with control and repeat. It may look simple, but don’t underestimate the intensity. Keep your movements smooth and avoid using momentum—your core should do the heavy lifting.

9. Dead Bug

Despite the funny name, the dead bug is a brilliant exercise for core stability. Lie on your back with arms and legs in the air. Slowly lower your right arm and left leg until they’re just above the floor, then return to start and switch sides.

This move forces your core to stabilize while coordinating opposite limbs. It’s ideal for beginners and advanced fitness enthusiasts alike. It also builds deep core strength—essential for posture and spine health.

10. Side Plank with Leg Lift

This variation of the classic side plank takes things up a notch. From a side plank position, lift your top leg without compromising your hip alignment. It engages your obliques, glutes, and hip flexors all at once. Balance and control are crucial here. This move strengthens the waistline and improves your lateral stability—especially important if you sit a lot during the day.  Try holding for 15–30 seconds per side and build as you progress.

11. Standing Oblique Crunches

No floor, no problem! Standing oblique crunches are great for on-the-go workouts. Stand tall, hands behind your head. Lift your right knee toward your right elbow while crunching sideways. Return and switch sides. This move improves balance, engages your core, and works well for people with back issues who prefer standing exercises. Bonus: Add light dumbbells for resistance!

12. Toe Touches

Toe touches are a basic but effective upper ab move. Lie on your back with legs extended toward the ceiling. Reach for your toes using your upper abs. Keep movements short and controlled—don’t swing your arms. Do 15–20 reps to feel the burn and add definition to the top part of your stomach. It’s a great finisher or warm-up move!

13. High Knees

High knees crank up the cardio and torch belly fat fast. Run in place, lifting your knees to waist level. Keep your core tight and drive your arms for momentum. This simple movement gets your heart rate soaring while strengthening your abs. It’s perfect for HIIT circuits or warm-ups. Start with 30 seconds on, 15 seconds off, and go for 3–4 rounds.

14. Lying Windshield Wipers

This twist-focused move works the obliques and improves flexibility. Lie on your back with arms extended for balance. Raise your legs and move them side to side like windshield wipers. Keep your shoulders on the ground and control the movement using your core. It’s a favorite for improving rotational strength—essential for daily movement and athletic performance.

15. Hollow Body Hold

This isometric hold looks simple—but don’t be fooled. Lie flat, lift your shoulders and legs off the floor, and hold that tight, curved “hollow” shape. The goal is to keep your lower back pressed to the ground. Gymnasts swear by this for a reason—it builds incredible core tension and stability. Hold for 20–30 seconds and feel your abs light up!

16. Scissor Kicks

Similar to flutter kicks, scissor kicks involve alternating your legs in a crossing motion over and under. Keep your abs tight, shoulders slightly lifted, and your lower back on the floor. It’s intense—but great for sculpting your lower abs. Scissor kicks help increase endurance in your abdominal muscles and add variety to your routine. Try 3 rounds of 20 seconds with short rests in between.

17. Bear Crawl

Crawling? Yep—it works wonders. Start in a tabletop position, knees slightly lifted off the floor. Move forward using opposite hand and foot. Keep your hips low and abs engaged. This full-body movement activates the shoulders, legs, and, of course, your core. It’s fun, functional, and surprisingly challenging.

18. Wall Sits with Twist

Wall sits by themselves target the quads—but add a core twist, and you’ve got a full-body burner. Sit against a wall with thighs parallel to the floor. Hold a weight or ball and twist from side to side, keeping your core tight. This engages your obliques and boosts static strength. Try 30 seconds and increase the hold over time.

19. Jumping Jacks with Core Engagement

A childhood classic turned fitness staple! To turn regular jumping jacks into a core move, consciously engage your abs during each jump. Keep your core tight and land softly. They’re great as a warm-up or fat-burning finisher. Plus, they elevate your heart rate and rev up your metabolism. Fun, easy, and effective!

20. Lunge with a Twist

This move combines balance, coordination, and core strength. Step into a forward lunge and twist your torso toward your front leg. Return to center and step back. It’s functional, challenges your stability, and targets the obliques. Use a medicine ball or dumbbell to increase intensity. Add it to your full-body day for a serious core boost.

Conclusion

There you have it—20 diverse, dynamic, and effective flat belly workouts that go beyond basic crunches and deliver real results. By targeting your core from every angle, you’ll improve strength, posture, and even boost fat-burning potential. Whether you’re working out at home, the gym, or your living room floor, these moves will help you sculpt a tighter, stronger, more confident midsection.

Remember: consistency is key. Combine these workouts with balanced nutrition, good sleep, and plenty of hydration for the best results. And don’t forget—progress takes time, but every rep is a step toward your fitness goals.