5 Beginner-Friendly Flat Belly Workouts to Burn Calories Fast (2025)

According to the CDC, incorporating as little as 150 minutes of moderate physical activity per week can significantly reduce belly fat and improve overall health. With these targeted exercises, you can work toward that goal with short, manageable routines that fit into even the busiest schedule. Plus, you’ll start building strength, improving posture, and gaining confidence along the way.

So, grab a water bottle, roll out a mat, and let’s dive into five flat belly workouts that are perfect for beginners. Each one is simple, effective, and—most importantly—doable. Let’s crush those fitness goals together!

1. Standing Knee-to-Elbow Twists

This dynamic move is a fantastic starting point because it warms up your core, gets your heart rate going, and is easy to learn. Plus, it’s low-impact, meaning it’s gentle on your joints but still delivers noticeable results. Start by standing tall with your feet hip-width apart. Bring your right elbow down to meet your left knee, then return to standing. Alternate sides, twisting your torso with control and intention. It’s a move that not only engages your obliques and abdominal muscles but also improves balance and coordination.

Do this exercise for about 30–60 seconds in three rounds. You can adjust the tempo depending on your comfort level. Fast, controlled reps will elevate your heart rate and enhance calorie burn, while slower reps will give your core a deep, focused contraction. Either way, this simple twist sets the tone for a great belly-burning session. One of the best parts? You don’t need any gear—just your body. You can do this in your living room, on your porch, or even during a work break. A few minutes of twisting a day can really help tighten your core and torch calories over time.

2. Seated Leg Lifts

Seated leg lifts are the unsung heroes of beginner ab workouts. They may look simple, but when done correctly, they’re incredibly effective for building lower abdominal strength and improving postural stability. Sit on the edge of a sturdy chair or bench with your hands gripping the sides. Keep your back straight and feet flat on the floor. Now slowly lift both legs together, hold for a beat at the top, and lower them with control. You should feel your core doing the work—not your back.

Start with three sets of 12–15 reps. If that feels too intense, start by lifting one leg at a time. Want to level it up a bit? Hold the lift for 2–3 seconds or add a gentle pulse at the top. This move targets those tricky lower belly muscles while also being safe for people with lower back sensitivity. It’s perfect for anyone just easing into fitness or recovering from a sedentary lifestyle. Best of all, it requires zero fancy equipment. Just a chair and a little motivation.

3. Modified Bicycle Crunches

Traditional bicycle crunches can be tough for beginners, especially if your neck or lower back isn’t used to intense movement. Enter the modified bicycle crunch—a friendlier, safer version that still brings the heat to your belly fat. Lie flat on your back with knees bent and feet flat on the floor. Place your hands gently behind your head (no pulling!) and lift your head and shoulders slightly off the ground. Now, bring one knee toward your chest while twisting your opposite elbow toward it. Return to center and switch sides.

The motion should be slow and deliberate. Focus on using your abs to twist, not your arms or neck. Perform 2–3 rounds of 20 total reps. This controlled pace enhances muscle activation and burns belly fat efficiently while staying easy on your body. As you get stronger, you can bring your knees higher or extend the leg fully to mimic the full bicycle motion. This workout is ideal for sculpting both the upper and lower abs, and it’s a fantastic option for anyone looking for low-impact belly workouts that really work.

4. Lying Leg Raises with Support

When you’re aiming to reduce that lower belly bulge, lying leg raises are a must-try. They directly target the lower abdominal area, which is often the hardest part to tone, especially for beginners. Lie flat on your back with your hands under your hips or with a small pillow for support. Slowly lift both legs toward the ceiling, keeping them as straight as you comfortably can. Lower them back down without letting them touch the ground. That little hover? That’s where the magic happens.

Try doing three sets of 10–12 reps to start. Move with control to avoid straining your lower back. This move may seem tough at first, but it gets easier as your core strengthens. Over time, you’ll notice improvements in your posture and core endurance. What makes this so beginner-friendly is the built-in customization. Can’t lift both legs yet? Start with one at a time. Need a gentler option? Keep a slight bend in your knees. Either way, this exercise works wonders for tightening the midsection.

5. Standing Side Bends with Dumbbell (Optional)

Standing side bends are not just great for toning your waist—they’re also fun and easy to incorporate into your daily routine. All you need is a light dumbbell or even a water bottle. Stand tall with feet shoulder-width apart and hold the dumbbell in one hand. Slowly bend sideways toward the weight while keeping your chest lifted. Return to center and repeat on the other side. You should feel a nice stretch and contraction in your oblique muscles.

Do three sets of 15 bends per side. Keep the movement slow and controlled, focusing on form rather than speed. Avoid leaning forward or backward—this ensures you’re targeting the right muscles. This move is fantastic for sculpting your waistline, improving balance, and even easing tension in the lower back. Plus, you can do it anywhere. It’s the perfect finishing move to round out your beginner flat belly workout routine.

Conclusion

Congratulations! You’ve just taken the first step toward a stronger, flatter belly. The best part? You didn’t need a gym, a trainer, or hours of free time—just your body and a willingness to try. These 5 beginner-friendly flat belly workouts are designed to fit easily into your daily routine while delivering real, visible results.

Consistency is your secret weapon. It’s not about perfection; it’s about progress. Stick with these exercises, even if you start small. Just 10–15 minutes a day can make a big difference when paired with a balanced diet and enough rest. And don’t forget to celebrate your wins along the way—every rep counts!

So roll out your mat, turn on your favorite playlist, and let these workouts be your new daily habit. Whether you’re aiming to burn belly fat, build core strength, or just feel more energized, this plan has your back (and your belly). Let’s make 2025 your fittest, strongest year yet!