20 Powerful Flat Belly Workouts to Strengthen Your Core in 2025

1. Plank Hold

The humble plank—so simple, yet brutally effective. This isometric move lights up your entire core, from the front abs to your lower back and shoulders. The longer you hold, the stronger you get. Begin in a forearm or high plank position. Keep your back flat, belly pulled in, and glutes engaged. It’s all about alignment—avoid dipping your hips or raising them too high. Start with 30-second holds and work up to 2 minutes.

The beauty of the plank is that it builds endurance in your stabilizer muscles. Plus, it’s easy to modify. Add leg lifts, shoulder taps, or even movement with sliders to keep things spicy.

2. Bicycle Crunches

Ready to sculpt your obliques? Bicycle crunches are your go-to move. They torch calories while enhancing coordination and core control. Lie flat with hands behind your head. Bring opposite elbow to knee while extending the other leg. Alternate sides like you’re pedaling a bike. Slow and controlled is key—this isn’t a race! This exercise hits your rectus abdominis and obliques in one go. It’s excellent for targeting the “corset” effect, drawing your waist inward for that tight, toned look.

3. Leg Raises

Leg raises zone in on the lower abs, which are notoriously tricky to target. You don’t need any equipment—just a mat and good form. Lie flat, hands under your glutes for support. Raise both legs slowly until they’re perpendicular to the floor, then lower without letting them touch the ground. Breathe through the motion. The key here is control. If your lower back arches, modify by bending your knees or lifting one leg at a time. Strengthening your lower abs helps create that smooth, flat tummy appearance.

4. Mountain Climbers

If you’re looking to burn fat and build core strength, mountain climbers are the perfect fusion of cardio and abs. They’re fast, fierce, and fiery. Start in a high plank, drive one knee toward your chest, then switch rapidly. Your feet should almost hover. Keep your core tight and hips stable. This move elevates your heart rate while engaging your entire core. It’s a full-body challenge that helps shed belly fat, tone your midsection, and improve agility.

5. Russian Twists

Russian twists are your ticket to a defined waist. This rotational move strengthens your obliques and enhances mobility. Sit with knees bent, feet lifted or on the floor. Lean back slightly and twist side to side, tapping the floor beside your hips. Use a weight or medicine ball for added resistance. The twisting motion targets the side abs, carving out that hourglass shape. Go slow and breathe with each rep—it’s all about control, not speed.

6. Dead Bug

This funny-named move is a serious core stabilizer. It’s gentle on the back but powerful for the deep abs. Lie on your back with arms and legs raised. Extend opposite arm and leg, then return to start and switch. Maintain a tight core and avoid arching your spine. The dead bug improves coordination and strengthens the transverse abdominis, your deepest core layer. It’s perfect for beginners and anyone recovering from injury.

7. Flutter Kicks

Want to set your lower abs on fire? Flutter kicks are small in movement but massive in impact. Lie on your back with hands under your hips. Lift legs a few inches off the floor and alternate up-and-down kicks. Keep your core tight and legs straight. The constant motion creates a serious burn while boosting endurance. It’s a killer finisher in any ab circuit.

8. V-Ups

V-ups hit your entire core in one explosive motion. They’re tough, but the results are worth it. Lie flat, then simultaneously lift your legs and upper body to form a “V” shape. Reach your hands toward your toes. Lower back down with control. This compound move engages both upper and lower abs, and it challenges balance and flexibility. Mastering V-ups brings serious core definition.

9. Reverse Crunches

Say goodbye to lower belly bulge with reverse crunches. They’re safer on your neck than traditional crunches and incredibly effective. Lie on your back, knees bent. Lift hips off the floor, curling your pelvis toward your chest. Keep the movement small and controlled. Reverse crunches isolate the lower abs and train pelvic tilt—essential for a flatter, tighter core.

10. Side Plank

Side planks are a staple for building oblique strength and improving balance. They’re harder than they look! Lie on one side, prop yourself up on your elbow, and lift hips into a straight line. Hold for time, then switch sides. Add leg lifts or dips for extra burn. This move strengthens lateral core muscles and stabilizers. A strong side core reduces injury risk and enhances functional fitness.

11. Hanging Leg Raises

Advanced and challenging, hanging leg raises are core-scorching. You’ll need a pull-up bar or sturdy surface. Hang from the bar and lift your legs straight in front of you. Control the descent—no swinging! Start with bent knees if necessary. This powerful move builds lower ab strength and grip endurance. It’s a staple for anyone looking to level up their ab training.

12. Standing Oblique Crunch

No need to hit the floor for this one. Standing oblique crunches are excellent for quick sessions and improving posture. Stand tall, hands behind your head. Crunch one elbow to the same-side knee, engaging your waist. Alternate sides with focus. This upright exercise works the obliques and adds a dynamic, balance-driven twist to your core routine. Ideal for beginners and those with limited mobility.

13. Hollow Body Hold

This gymnastic favorite is all about core tension and control. It looks simple—but wow, it’s tough. Lie on your back, arms and legs extended. Lift shoulders and legs off the ground, keeping your lower back pressed down. Hold like you’re frozen in air. This static move strengthens the entire core and teaches body control. It’s excellent for posture, stability, and overall athleticism.

14. Jackknife Sit-Ups

Jackknifes combine crunches and leg raises into one powerful move. Lie flat, then simultaneously raise legs and arms to meet in the middle. Lower back with control and repeat. You can add a dumbbell for more resistance. This exercise targets your upper and lower core while improving coordination. It’s especially useful for burning belly fat and increasing ab strength.

15. Lying Windshield Wipers

Think of this as core meets mobility. Lying windshield wipers target the obliques with rotational strength. Lie on your back, arms out. Raise legs to 90 degrees and sweep them side to side, like windshield wipers. Keep your shoulders grounded. The twisting motion strengthens the side core and challenges control. It’s great for flexibility and toning your waistline.

16. Toe Touches

Want to feel that upper ab burn? Toe touches are a classic for a reason. Lie on your back, legs raised. Crunch up and reach toward your toes, lifting your shoulder blades off the floor. This move targets your upper abs while boosting core awareness. It’s simple, effective, and perfect for finishing a workout.

17. High Knees

Don’t underestimate this cardio staple—it’s a belly fat blaster. Jog in place while lifting knees high, ideally above hip level. Pump your arms and stay light on your feet. High knees elevate your heart rate, shred calories, and work your entire midsection. They’re a great way to combine cardio and abs.

18. Stability Ball Rollouts

Stability ball rollouts are deceptively hard. They train deep core muscles while improving control and form. Kneel behind the ball, place hands on it, and slowly roll forward. Go as far as you can while maintaining a tight core. Then roll back in. This move mimics an ab wheel rollout and targets the entire anterior chain. It’s a safe yet intense challenge for your midsection.

19. Seated In-and-Outs

This move is all about contraction and control. Sit on the floor, hands behind you. Extend legs out, then bring them back in toward your chest, like a tuck. Keep your feet off the ground. Seated in-and-outs target both lower and upper abs, and they’re great for short, effective workouts. Add reps or speed for a cardio twist.

20. Weighted Sit-Ups

Last but not least, let’s bring in some resistance. Weighted sit-ups build ab strength and muscle definition. Lie on your back with a weight plate on your chest. Perform a controlled sit-up, then lower back slowly. Keep the movement smooth. Adding weight increases intensity, helping you grow stronger and leaner. Just be sure to engage your core—not your neck.

Conclusion

So, there you have it—20 powerful flat belly workouts that work together like a dream team. From fat-burning mountain climbers to precision moves like dead bugs and planks, every exercise on this list is designed to bring you closer to that strong, flat, and functional core.

Fitness is a journey, not a sprint. You don’t need to do all 20 every day—pick a few, build a routine, and stay consistent. And always listen to your body. Some days you’ll be crushing V-ups; other days, just holding a solid plank might be the win. It’s all progress.

Pair these workouts with smart nutrition, quality rest, and hydration, and you’ll be amazed at the transformation—not just in your belly, but in your confidence and posture too. You’ve got this!