5 Easy Flat Belly Workouts for Busy Women

The good news? You don’t need a gym, tons of time, or fancy equipment to work on a flatter, stronger core. In fact, just 10–15 minutes of movement a day—especially with the right exercises—can help tighten your tummy, improve posture, and even boost your mood. According to the Mayo Clinic, regular core workouts support better balance and stability, reducing your risk of injury and back pain. Now that’s a win-win!

In this guide, I’ll walk you through 5 super simple, flat belly workouts you can do even on your busiest days. Whether you’re a mom chasing toddlers or a work-from-home warrior stuck in Zoom meetings, these exercises are designed for you. They’re short, effective, and 100% doable—whether you’ve got 5 minutes in the morning or a break before bed.

Let’s get started. Because your core deserves some love, too.

1. Standing Oblique Crunches

You don’t even need a mat for this one—just a little space and some motivation! Standing oblique crunches are a fantastic way to work your side abs (aka obliques) without getting down on the floor.

Start by standing with feet hip-width apart, hands behind your head like you’re doing a sit-up. Now, raise your right knee while crunching your right elbow toward it, engaging your side waist. Alternate sides with control. It might feel simple, but done correctly, it’ll set your sides on fire.

This exercise is ideal if you’re short on time or multitasking. Waiting for water to boil? Do a set. Watching your favorite show? Crunch during commercial breaks. No excuses!

Aim for 2 sets of 15 reps on each side. The movement not only strengthens your core but also improves balance and posture—something most busy women can benefit from after hours spent sitting or driving.

2. Plank with Shoulder Taps

The plank is already a core classic, but the shoulder tap variation adds a twist—literally. It builds strength, coordination, and burns more calories by engaging your arms, shoulders, and abs all at once.

Begin in a high plank position: shoulders over wrists, body in a straight line. Without letting your hips sway, lift your right hand and tap your left shoulder, then return. Repeat with the left hand. That’s one rep.

This move strengthens not just your abs and obliques, but also your glutes and shoulders—making it a total body burner. And because there’s no jumping involved, it’s perfect for apartments or quiet mornings when you don’t want to wake the kids.

Start with three rounds of 30 seconds, resting 15 seconds between sets. You can increase duration as you build endurance. Bonus: this one doubles as a posture fixer, which we all need after scrolling or typing for hours.

3. Seated Leg Lifts (Chair Abs)

If you’re chained to your desk or kitchen table, this one’s a must! Seated leg lifts, also known as chair abs, are low-impact, desk-friendly, and sneakily effective. They engage your lower abs, an area that many women find hard to target.

Sit tall on a sturdy chair, feet flat on the ground. Grip the sides of the seat for support, then slowly lift both legs while tightening your core. Hold at the top for a second, then lower with control. No swinging or cheating!

This exercise strengthens the lower part of your abdominal wall—critical for flattening the belly and improving pelvic stability. And because you’re seated, you can literally do this in a meeting (just maybe turn off your camera.

Go for 2 sets of 20 reps, or add it into a 10-minute ab routine. Over time, your core control and lower belly strength will noticeably improve.

4. Bicycle Crunches

This one’s a crowd favorite—and for good reason. Bicycle crunches are a powerhouse exercise that works your upper abs, lower abs, and obliques all at once. Plus, they torch calories and boost metabolism when done with the right form and tempo.

Lie on your back with knees bent and hands behind your head. Bring one knee toward your chest while lifting your shoulder blades and twisting the opposite elbow toward the knee. Alternate sides in a fluid pedaling motion.

The key is to go slow and controlled. Rushing leads to neck strain and ineffective reps. Quality over quantity here!

Try 3 sets of 12 reps per side, resting 30 seconds between rounds. If you’re short on time, even one solid set makes a difference. It’s a great finisher after another workout or a standalone core blaster on busy days.

Not only will your abs feel the burn, but your endurance and coordination will also improve over time.

5. Reverse Crunches

Lower belly fat is often the most stubborn to lose—but reverse crunches directly target that area. This gentle but effective movement isolates the lower abs and can be done virtually anywhere, even on a bed.

Lie on your back, hands under your hips. Bend your knees, then lift your hips off the floor while pulling your knees toward your chest. Lower with control—don’t let your legs drop. This movement engages the deep abdominal muscles that are key for a flat stomach.

Start with 2 sets of 15 reps, focusing on form and slow movement. Avoid using momentum—this isn’t a race.

What makes reverse crunches ideal for busy women? They’re joint-friendly, quiet, and effective—even when energy is low. This is a great beginner move that can easily scale up with resistance bands or ankle weights as you progress.

Conclusion

There you have it—five easy, effective flat belly workouts for busy women who don’t have hours to spare or a gym membership. Whether you’re in the kitchen, on a work call, or winding down before bed, these movements fit your lifestyle.

Let’s be real: the best workout is the one you actually do. These exercises are quick, beginner-friendly, and don’t require any fancy equipment. Plus, they target all parts of the core—upper abs, lower abs, obliques, and deep stabilizers—helping you not only flatten your belly but also feel stronger, more balanced, and confident in your own body.

So, what now? Pick one or two exercises and give them a try today. Just 10 minutes can change your mindset, your energy, and yes—your abs. Consistency is key. You’ve got this!