10 Fat-Burning Flat Belly Workouts to Strengthen Your Core

According to a study published in the Journal of Obesity, combining high-intensity interval training (HIIT) with targeted ab exercises is the most effective way to burn belly fat and build lean muscle. So, whether you’re a beginner or a seasoned fitness enthusiast, these 10 powerful workouts will help you torch calories, tighten your waistline, and feel incredible in your body.

1. Plank to Push-Up Burnout

The plank to push-up burnout is a killer move that engages your entire core, including your abs, shoulders, and glutes. It also gets your heart pumping, which helps with fat loss. Start in a forearm plank, then press up one arm at a time into a full push-up position. Lower back down with control. This constant movement keeps your body under tension while improving endurance and stability. You’ll also notice your shoulders and triceps working overtime, making this a full-body blast. Incorporate this into your routine for 30 seconds to 1 minute per set. Rest, then repeat. Keep your form tight and your hips level—your abs will thank you later.

2. Bicycle Crunches for Oblique Shred

Bicycle crunches may look simple, but they’re a core-shredding powerhouse. Not only do they work the rectus abdominis, but they also hit those elusive oblique muscles, helping you carve out that V-tapered waistline. Lie on your back, hands behind your head, and legs lifted. Alternate elbow to opposite knee, twisting through the torso. The twist is where the magic happens—it activates deep abdominal muscles and enhances core mobility. For an added challenge, slow the motion down to increase time under tension. You can perform 3 sets of 20 reps per side, focusing on control and form. This move is great for home workouts, requiring zero equipment and delivering results fast.

3. Mountain Climbers with Speed Intervals

Fast. Effective. Brutal. Mountain climbers are one of the best fat-burning belly workouts because they combine cardio and core training in one fluid motion. Begin in a plank position. Drive your knees toward your chest alternately at a fast pace. For added intensity, do them in 30-second intervals, resting only briefly between sets. This movement torches calories, engages your lower abs, and increases heart rate significantly—perfect for anyone targeting stubborn belly fat. Try to keep your shoulders aligned over your wrists and your core braced throughout. You’ll feel the burn instantly.

4. Russian Twists with a Medicine Ball

Russian twists are a classic core move that target your obliques and deep abdominal muscles. Adding a medicine ball or dumbbell elevates the intensity and muscle activation. Sit on the floor with your knees bent and feet slightly lifted. Hold your weight at chest height, lean back slightly, and rotate from side to side. Each twist should come from your core—not just your arms.

This exercise builds rotational core strength, which is crucial for daily functional movement and sports. You can perform 3 sets of 40 total twists, focusing on quality over speed. For beginners, keep your feet on the ground until your core strengthens.

5. Leg Raises for Lower Ab Toning

Lower abs can be tough to target, but leg raises are one of the most effective moves for this stubborn area. They’re simple, low-impact, and require no equipment. Lie flat on your back with your legs extended. Place your hands under your hips for support and slowly lift your legs until they’re perpendicular to the floor. Lower them down with control—don’t let them touch the ground.

This move not only tones the lower belly but also improves pelvic stability and posture. You can do 3 sets of 10–15 reps, gradually increasing volume as you gain strength. Just be sure to keep your core tight and avoid arching your back.

6. Pilates Hundred for Deep Core Engagement

The Pilates hundred is a low-impact exercise with big-time results. It focuses on deep core engagement, breath control, and muscular endurance—all while being incredibly gentle on the spine. To perform it, lie on your back with your legs lifted to a 45-degree angle. Raise your head, neck, and shoulders off the mat. Pump your arms up and down, inhaling for five counts and exhaling for five, for a total of 100 arm pulses.

This move targets the transverse abdominis, the deepest abdominal layer that supports posture and balance. You may feel a gentle burn early on—but don’t stop. That’s your inner core waking up!

7. Hanging Knee Raises (Gym-Based)

If you have access to a pull-up bar or captain’s chair, hanging knee raises are a gold standard for building core strength—especially in the lower abs. Hang with your arms fully extended, then pull your knees toward your chest using your core. Lower them slowly and repeat. This not only strengthens the abs but also improves grip and shoulder endurance.

To advance the move, try straight leg raises or add a slight twist to target the obliques. Perform 3 sets of 10–15 reps. Consistency with this move pays off with better control, a tighter waist, and improved posture.

8. Jump Squat with Twist

Here’s where fat-burning and core training collide! The jump squat with a twist is a dynamic, plyometric move that raises your heart rate while challenging your abdominal and oblique muscles. Start in a squat position, then jump up explosively. As you jump, rotate your torso slightly to one side. Land softly and immediately go into the next rep, twisting in the opposite direction.

This move helps you develop explosive power, enhances rotational strength, and burns calories fast. Try 3 sets of 15 reps (each side counts as one), and make sure your landings are soft to protect your joints.

9. High Knees with Arm Drive

Need a cardio burst that doubles as a belly fat torcher? Enter: high knees with aggressive arm drive. This move is deceptively simple but insanely effective for fat loss and core activation. Run in place while lifting your knees above your waist, pumping your arms vigorously. Maintain a tight core throughout and stay light on your feet.

Perform this for 30–45 seconds per set, and you’ll feel your abs engaging with every lift. It’s also a great warm-up or metabolic finisher, especially for home or small-space workouts.

10. Flutter Kicks for Ab Definition

Last but never least—flutter kicks. This floor exercise is a staple in any ab circuit, and for good reason. It hones in on your lower abs and hip flexors, building strength and definition.

Lie on your back, legs extended and slightly lifted. Alternately kick your legs up and down in small, quick motions. Keep your lower back pressed to the mat and your core engaged the entire time. Start with 3 sets of 20–30 seconds, resting briefly between each. The controlled, rhythmic motion activates your core while burning out your ab endurance. You’ll feel every second of it.

Conclusion

There you have it—10 powerful, fat-burning flat belly workouts designed to help you shed fat, strengthen your core, and boost your overall fitness. Whether you’re working out at home, at the gym, or squeezing in quick circuits during your lunch break, these exercises offer maximum results with minimal equipment.

Remember, a strong core is more than just six-pack abs. It’s about better posture, injury prevention, balance, and confidence. Pair these workouts with a healthy, balanced diet, hydration, and plenty of sleep, and you’ll start to see and feel the transformation.