20 Effective Flat Belly Workouts to Burn Calories Fast

Whether you’re just starting your fitness journey or looking to take your core workouts to the next level, this guide is your ultimate go-to. I’ve handpicked 20 super effective flat belly workouts designed to torch calories, burn belly fat, and get those ab muscles fired up. From low-impact core exercises to fat-blasting moves, there’s something here for every fitness level.

So grab your mat, lace up those sneakers, and get ready to flatten that belly and feel amazing. Let’s dive in!

1. Plank Variations

One of the most powerful core exercises out there, the plank does more than just work your abs. It builds full-body strength, improves posture, and stabilizes your spine. From forearm planks to side planks, this isometric exercise keeps your muscles under tension, helping melt belly fat while building core endurance.

Adding variations like shoulder taps, plank jacks, or leg lifts can increase intensity and target different areas of the core. Side planks especially work wonders on the obliques, trimming the waist and enhancing balance. Start with 30 seconds and work your way up. Not only does it sculpt the abs, but it also strengthens your arms, shoulders, and glutes—all while requiring zero equipment. It’s a simple move, but the results are anything but basic.

2. Bicycle Crunches

This classic ab move isn’t just for show. Bicycle crunches are proven to be one of the most effective exercises for engaging the rectus abdominis and obliques. That twisting motion? It hits your waistline hard, helping to shrink love handles and sculpt toned sides.

To perform them correctly, lie on your back, bring your knees up to a tabletop position, and alternate touching opposite elbow to knee while fully extending the other leg. Think slow and controlled—quality over quantity. This move gets your heart rate up while torching belly fat, making it a cardio-core combo that delivers results. Do them in sets of 15–20 reps for maximum burn.

3. Russian Twists

If you’re looking to cinch that waist and define your obliques, Russian twists are a go-to. This move involves a rotational twist from the torso, which not only works the core but also improves spine mobility.

Sit on the floor with your knees bent, lean back slightly, and rotate from side to side. Add a dumbbell or a medicine ball to increase resistance. The key is to keep your spine straight and your movements controlled. Whether you’re using body weight or equipment, this move fires up your sides and belly, creating that snatched look over time. Pro tip: try doing them with your feet elevated for an extra challenge.

4. Mountain Climbers

Mountain climbers combine core training with cardio, making them a calorie-burning beast. They’re perfect for increasing heart rate while toning your abs, arms, and legs—a total-body burner!

Get into a high plank position and drive your knees alternately toward your chest as quickly as possible. Engage your core and keep your back flat. It’s like running in place—but horizontally. Just 30 seconds of mountain climbers can leave you breathless, and that’s the magic. They rev up your metabolism and melt belly fat fast, making them ideal for high-intensity interval training.

5. Reverse Crunches

Reverse crunches shift the focus to your lower abs, which are notoriously stubborn. Unlike regular crunches, this move reduces strain on the neck and lower back, making it more accessible for many people.

Lie on your back, lift your legs to 90 degrees, and curl your hips off the ground using your core. Slowly lower them without letting your feet touch the floor. That control builds real strength. Perform 3 sets of 15 reps to feel the burn. Combine this with a clean diet, and you’ll notice a leaner lower belly in no time.

6. V-Ups

V-Ups are a dynamic move that work your upper and lower abs simultaneously. Start by lying on your back with arms extended overhead and legs straight. Lift both your upper body and legs at the same time, reaching your hands toward your toes to form a “V” shape. Control is key—engage your core throughout to avoid swinging or straining your back. This exercise isn’t easy, but it’s highly effective. It builds core power and coordination while torching calories. Aim for 10–15 reps in 2–3 sets.

7. Flutter Kicks

Targeting the lower abdominal region, flutter kicks are small but mighty. Lie on your back with hands under your glutes, lift your legs slightly, and alternate quick kicks like you’re swimming. Keep your core tight and your back pressed to the ground. The motion might look simple, but it lights up the lower abs and builds endurance over time. They’re ideal for home workouts, and you can combine them with other movements like leg lifts for a killer core routine.

8. Leg Raises

Another lower belly buster, leg raises help build strength while also promoting better posture. Lie flat on your back and lift both legs to a 90-degree angle before slowly lowering them without touching the floor. Keeping your hands beneath your hips can reduce lower back strain. This movement isolates the lower abs, helping to carve out a more defined core. For beginners, bending the knees slightly can make the move more manageable. Consistency is key to seeing a tighter midsection.

9. Standing Oblique Crunches

Perfect for those who prefer standing movements, this exercise targets the obliques while also burning calories. It’s beginner-friendly and can be done anywhere.

Stand with feet hip-width apart, hands behind your head. Bring one knee up while crunching down with the same-side elbow. Alternate sides for a full oblique burn. No mat, no problem—this move is perfect for people with limited space or joint issues. Add dumbbells for extra resistance.

10. Lying Windshield Wipers

This rotational move not only works the abs but also enhances lower back flexibility. Lie on your back with arms outstretched and legs lifted at 90 degrees. Slowly move your legs side to side like windshield wipers. This is a slow, controlled movement. Don’t rush it. The more control you maintain, the more your core works. Add this to the end of your workout for a deep core challenge. Just 10 reps per side can make a huge difference over time.

11. Burpees with Tuck Jump

This high-intensity move is a full-body workout that absolutely torches calories. Start with a regular burpee, but as you jump up, add a tuck jump by bringing your knees toward your chest. It combines cardio, strength, and core work in one explosive move. You’ll burn fat fast while engaging your abs with each rep. Due to its intensity, keep reps around 8–10 per set. You’ll feel the burn immediately—and see the results sooner than you think.

12. Pilates Hundreds

A staple in Pilates routines, Hundreds build endurance in the core while improving breath control. Lie on your back, lift your head, shoulders, and legs, and pump your arms vigorously while breathing in sets of five. It might look easy, but holding that position is a real challenge. Your entire core stays engaged throughout the movement. Perfect as a warm-up or part of a low-impact day, this exercise adds finesse and fire to your flat belly plan.

13. High Knees

Add a burst of cardio and target your lower abs with high knees. It’s essentially running in place, but lifting your knees as high as possible. Engage your core, land softly, and go for speed. It raises the heart rate and torches fat while toning your legs and midsection. Do intervals of 30 seconds to a minute for an effective fat-burning circuit.

14. Heel Taps

Simple yet effective, heel taps are great for isolating the obliques. Lie on your back with knees bent and feet flat. Reach side to side, tapping each heel with your fingertips. Keep your shoulders slightly lifted to maintain core engagement. The movement may be small, but it’s mighty. Try 3 sets of 20 reps to tighten and tone the sides of your stomach.

15. Dead Bug

Despite its odd name, the dead bug is incredibly effective for core control. Lie on your back with arms and legs in the air. Slowly lower the opposite arm and leg while keeping your back flat. This movement trains coordination and stability while being gentle on the spine. Great for beginners or as part of a rehab routine. Keep reps slow and deliberate. It’s all about maintaining control and stability.

16. Spiderman Plank

This advanced plank variation adds a dynamic element. From a forearm or high plank, bring one knee toward the outside of your elbow, alternating sides. You’ll feel this in your abs, obliques, and shoulders. It also helps with hip mobility and balance. Add this to your regular plank routine to break through plateaus and engage more muscle groups.

17. Jumping Jacks to Plank

Combine two classics into one powerful move. Start with jumping jacks, then drop into a plank. Alternate back and forth for a cardio-core hybrid. It boosts metabolism, strengthens the core, and keeps workouts exciting. Try this as a circuit finisher or a quick fat-burning morning routine.

18. Seated In-and-Outs

Sit on the floor, lean back slightly, and pull your knees toward your chest. Extend legs out without touching the ground. This move works the entire abdominal wall. Use your hands for balance or hover them for more challenge. It’s a burner! Perfect for tightening the belly and building endurance.

19. Toe Touches

Lie on your back, legs extended upward. Reach toward your toes with both hands. This crunch variation isolates the upper abs. Keep movements controlled and avoid pulling on the neck. Do 3 sets of 15 reps to add definition to the upper core.

20. Hollow Body Hold

A gymnastics favorite, this move builds core tension and control. Lie on your back, raise your legs and shoulders slightly off the ground. Arms extend overhead. Hold the position while engaging your core and squeezing your thighs together. Start with 20–30 seconds and increase as your strength builds.

Conclusion

There you have it: 20 powerhouse workouts to flatten your belly and supercharge your calorie burn. Whether you’re a beginner or a seasoned fitness lover, these moves can be customized to your level and goals. Start with a few, rotate them weekly, or stack them into a circuit for maximum fat-melting power.

The beauty is in the variety—you don’t need fancy gear or hours at the gym. Just commitment, consistency, and a willingness to move. Pair these workouts with a healthy diet and plenty of hydration, and you’ll be amazed at how quickly your body responds.

So roll out that mat, press play on your favorite playlist, and take the first step to a stronger, leaner, and more confident you. The flat belly you’ve dreamed of? It starts right here, right now. Let’s go!