25 Powerful Flat Belly Workouts to Burn Calories Fast

According to the American Council on Exercise, core-focused exercises not only sculpt your midsection, but they also improve posture, reduce back pain, and enhance balance. That’s right—working on your abs does a whole lot more than just help you look good at the beach!

This guide brings you 25 powerful flat belly workouts that are designed to burn calories fast, strengthen your core muscles, and fit into even the busiest schedule. From beginner-friendly moves to high-intensity fat-blasters, each exercise is a step closer to that sculpted, toned belly. So grab your workout mat, some water, and let’s get started!

1. Plank to Push-Up

This dynamic combo engages the entire core, shoulders, chest, and arms. Start in a forearm plank, then push up to your hands one arm at a time. Return to forearms and repeat.

This move promotes endurance and functional strength. It’s particularly great for building shoulder stability while tightening your core and increasing overall muscle coordination.

Add it into your morning or post-cardio routine to boost your core engagement.

2. Bicycle Crunches

A staple for any ab workout routine, bicycle crunches work the upper abs, lower abs, and obliques all in one move. Twist with each elbow-to-knee touch to maximize results.

The twisting motion increases calorie burn while activating deep abdominal muscles. It’s great for anyone wanting to develop defined obliques and trim their waistline.

Start with 15 reps per side and increase as your core strength improves.

3. Russian Twists

Grab a dumbbell or use bodyweight—Russian twists are fantastic for sculpting the waistline. Sit on the floor, lean back slightly, and twist side to side.

This rotational movement challenges your obliques while building endurance. For extra intensity, lift your feet off the floor to engage your lower abs.

Add these to the end of your workout as a core-finisher to boost fat burn.

4. High Knees

Turn up the intensity with this cardio powerhouse. High knees aren’t just for warming up—they’re one of the best belly fat burning movements you can do.

Driving your knees up quickly fires up the core and elevates your heart rate, helping you torch calories. It also tones the hip flexors and lowers belly fat over time.

Try 30-second bursts between strength sets for a quick core cardio hit.

5. Leg Raises

Looking to target those stubborn lower abs? Leg raises are your go-to. Lie on your back and raise both legs up slowly, then lower without touching the ground.

This slow, controlled motion isolates the lower belly, reducing strain on your neck and back. Engage your transverse abdominis for maximum effect.

They pair well with planks and flutter kicks for a lower body shred session.

6. Mountain Climbers

Mountain climbers combine cardio and core like few other exercises. Get into plank position and quickly alternate knees to chest.

The fast-paced movement boosts your calorie burn while toning your midsection. It also works your shoulders, glutes, and hamstrings.

Perform in 30-second intervals for high-intensity fat loss results.

7. Flutter Kicks

Flutter kicks are deceptively simple. Lie on your back and alternate small up-and-down leg movements.

This move isolates the lower abdominal region, increasing core endurance and muscular control. It’s perfect for adding into a circuit or using as a finisher.

Keep your hands under your tailbone for extra support if you’re just starting out.

8. V-Ups

This is a total core challenge. Lay flat, then simultaneously lift your legs and upper body into a V-shape. It’s harder than it looks!

V-ups engage both the upper and lower abs and help develop core stability. If you’re building towards a six-pack, this is your best friend.

Focus on form and breath—inhale down, exhale up—to stay stable throughout the motion.

9. Side Plank with Leg Lift

Obliques, outer thighs, and glutes all get activated in this multifunctional core sculptor.

Lift your top leg while holding a side plank. It enhances balance, coordination, and waist sculpting. Plus, it’s low-impact but high-intensity.

Add it into your strength days for a bit of isometric burn!

10. Burpees

Ah, burpees—the full-body calorie incinerators. These explosive movements get your heart racing while hitting every major muscle group.

Include a jump and push-up for a complete burn. Few exercises match their power for fat loss and muscle tone.

Even five sets can leave you breathless—perfect for when time is short but you want big impact.

11. Dead Bug

This is a core-safe favorite, especially for beginners. Lay on your back, arms and knees up. Extend one arm and the opposite leg simultaneously, then switch.

Dead bugs promote core stabilization and are perfect for protecting the lower back while strengthening your abs.

They’re great as a warm-up or a low-impact core session.

12. Lying Windshield Wipers

Channel your inner athlete with this rotational core workout. Lay flat and sweep your legs side to side like windshield wipers.

It trains your obliques and hip flexors, while building spinal flexibility and abdominal control.

Keep your movements slow for maximum muscle recruitment.

13. Jumping Jacks with a Twist

This fun variation gets your body moving and your midsection firing. As you jump, twist your torso side to side.

The extra twist increases core activation, making this a fat-burning and toning combo.

Perfect for between strength sets or as part of a HIIT circuit.

14. Toe Touch Crunches

This movement zeroes in on the upper abs. Lie down, lift your legs, and try to touch your toes with each crunch.

It’s a focused move that also helps increase hamstring flexibility. Go slow to really feel that squeeze.

Add 3 sets of 20 reps to your routine for visible results.

15. Hollow Body Hold

Gymnasts swear by this isometric beast. Hold a tight core position, with arms and legs raised slightly off the ground.

It strengthens the deep transverse abdominis, improving posture and spinal support.

Start with 20 seconds, then build up to 1 minute as your strength grows.

16. Standing Oblique Crunches

No mat? No problem. This standing move is simple and equipment-free, making it perfect for quick morning routines.

Lift your knee to your elbow and crunch to the side. Alternate sides to hit both obliques.

It’s also a great low-impact option for beginners.

17. Skater Hops

Mimic a speed skater’s lateral movement to torch fat and activate your entire core.

Skater hops improve balance, coordination, and side-to-side strength, especially across the obliques and hips.

The best part? They’re actually fun and super effective!

18. Reverse Crunches

Lie flat, knees bent. Curl your hips off the ground to perform a reverse crunch. This move targets lower belly fat and strengthens your deep core muscles.

Unlike traditional crunches, reverse crunches reduce neck and shoulder strain, making them safer and more comfortable.

Add them at the end of your workout for a lower ab burn.

19. Bear Crawl

Functional and fierce. Bear crawls engage your core, arms, legs, and coordination.

Crawl forward and backward on all fours, keeping your back flat and core tight. This move builds total-body strength while keeping the focus on your midsection.

Use short 20-second bursts to burn fat fast.

20. Plank Jacks

This explosive plank variation gets your heart rate up and your belly tight.

Jump your feet in and out while holding a plank. It’s like jumping jacks, but more core-focused.

Plank jacks are perfect for fat burning and core sculpting at once.

21. Scissor Kicks

Similar to flutter kicks, scissor kicks work your entire lower belly. The crossover motion increases oblique activation.

They’re great for developing muscular endurance and tightening your lower abs.

Start with 3 rounds of 20 seconds and build from there.

22. Standing Torso Twists

This old-school move is low-impact but super effective for waist trimming. Stand with your feet apart, twist your torso side to side.

Perfect for warming up or active recovery, this exercise builds spinal mobility and tones the obliques.

No equipment needed—just your energy!

23. Tuck Jumps

Short on time? Do tuck jumps. They’ll skyrocket your heart rate while activating the core every time you lift those knees.

Each jump helps with explosive power, burns tons of calories, and improves core coordination.

Start with sets of 10, focusing on high knees and soft landings.

24. Side-Lying Leg Circles

This one may feel gentle, but don’t be fooled. Lay on your side and draw small circles with your top leg.

It tones the outer hips, glutes, and obliques with precision. Use it for sculpting and low-impact toning.

Great for beginners or as part of active recovery.

25. Wall Sit with Twists

Lean against a wall in a sitting position, then twist side to side while holding a weight or med ball.

This isometric move builds leg endurance while engaging your core in rotation. It’s a powerful two-in-one move.

Try 3 rounds of 30 seconds to start. You’ll feel the burn!

Conclusion

There you go—25 powerful flat belly workouts to get your core burning, your calories melting, and your confidence rising. These moves are designed to fit into any lifestyle, whether you’re a beginner or a seasoned athlete.

The secret to visible, lasting results? Consistency. Mix 3–5 of these exercises into your daily or weekly routine. Combine them with healthy eating, smart sleep habits, and hydration, and you’ll be well on your way to the strong, flat belly you’ve always wanted.

Remember: progress takes time, but every rep gets you closer. So lace up, push play, and get sweating—you’ve totally got this!