25+ Simple Workouts for Flat Stomach — Do at Home in 20 Minutes

These workouts for flat stomach are written for beginners and busy people.
You will find 25+ simple exercises, a clear 4-week plan, a quick 10-minute routine, safety tips, and easy food advice.
Do a little each day, eat simply, and be patient — small steps add up.

How these workouts help

Core muscles hold you up. Strong core muscles help your belly look firmer and your posture better.
Good form matters. Slow, controlled moves teach your body to hold a flat, steady shape.
These home core exercises work the deep belly muscles, the sides, and the front to help tummy shape and strength.

Safety first

Warm up: March in place or do gentle arm circles for 2–3 minutes.
Stop if you feel sharp pain. A little burn is okay; sharp or sudden pain is not.
Modify: Go slower, reduce range, or keep knees down.
Check with a doctor: If you are pregnant, recovering from surgery, or have long-term health issues.

25+ Simple Exercises (Step-by-step) — workouts for flat stomach

Below are 30 clear exercises you can use. Each has short how-to steps, reps/time, a beginner modification, a way to make it harder, and what part of the core it helps.

1. Plank

1. Lie on forearms and toes, keep a straight line.
2. Breathe steady and hold.

• Beginner: 10–20s · Intermediate: 30–45s · Advanced: 60s+
• Modification: Drop to knees.
• Harder: Lift one leg or do shoulder taps.
• Targets: Deep core and posture.

2. Side Plank

1. Lie on one side, lift hips on forearm into a straight line.
2. Hold and breathe.

• Beginner: 10–15s (knee down) · Intermediate: 30s · Advanced: 60s+
• Modification: Keep bottom knee on floor.
• Harder: Raise top leg or add dips.
• Targets: Obliques and waist.

3. Dead Bug

1. Lie on back, arms up, knees bent. Lower opposite arm and leg slowly.
2. Return and switch.

• Beginner: 6–8 reps per side · Intermediate: 10–12 · Advanced: 15+
• Modification: Move only arm or leg.
• Harder: Straighten the leg more.
• Targets: Deep core and low belly.

4. Glute Bridge

1. Lie on back, feet flat, lift hips up into a line.
2. Squeeze hips and lower slowly.

• Beginner: 8–10 reps · Intermediate: 12–15 · Advanced: Hold or single-leg bridge.
• Modification: Small lifts only.
• Harder: Single-leg or add weight.
• Targets: Lower back support and core.

5. Bird Dog

1. On hands and knees, extend right arm and left leg, hold, switch.
2. Keep hips level.

• Beginner: 6–8 reps per side · Intermediate: 10–12 · Advanced: Hold 3–5s.
• Modification: Reach only arm or leg.
• Harder: Add ankle weight.
• Targets: Back and stabilizing core.

6. Bicycle Crunch (slow)

1. Lie back, bring elbow to opposite knee while extending other leg slowly.
2. Move with control.

• Beginner: 8–10 per side · Intermediate: 12–20 · Advanced: 30+
• Modification: Feet on floor and twist small.
• Harder: Slow tempo and full range.
• Targets: Upper abs and obliques.

7. Reverse Crunch

1. Lie back, knees bent; lift hips to bring knees to chest.
2. Lower with control.

• Beginner: 8–10 · Intermediate: 12–15 · Advanced: 20+
• Modification: Reduce range.
• Harder: Straighten legs slightly.
• Targets: Lower abs.

8. Mountain Climbers (slow)

1. Start in high plank; bring knee to chest, switch slowly.
2. Keep core tight.

• Beginner: 20 slow steps · Intermediate: 40 · Advanced: 60+ or faster
• Modification: Step knee in and out instead of switching.
• Harder: Increase speed or add a hop.
• Targets: Whole core and light cardio.

9. Heel Taps

1. Lie back, lift head slightly, reach to tap heel with hand.
2. Alternate sides.

• Beginner: 10 taps per side · Intermediate: 20 · Advanced: 30+
• Modification: Keep head down.
• Harder: Extend legs more.
• Targets: Lower belly and obliques.

10. Toe Reach / Toe Tap

1. Legs up, reach hands to toes or lower one foot to tap floor.
2. Keep low back pressed down.

• Beginner: 8–10 · Intermediate: 12–20 · Advanced: 30+
• Modification: Bend knees.
• Harder: Lower legs closer to floor.
• Targets: Upper and lower abs.

11. Russian Twist

1. Sit, lean back slightly, twist side to side with or without weight.
2. Keep chest lifted.

• Beginner: 10 per side · Intermediate: 20 · Advanced: 30+ or add weight
• Modification: Keep feet on floor.
• Harder: Lift feet or hold a dumbbell.
• Targets: Obliques.

12. V-Ups

1. From lying, lift legs and torso to touch toes, forming a V.
2. Lower with control.

• Beginner: 6–8 · Intermediate: 10–15 · Advanced: 20+
• Modification: Bend knees or do half V-ups.
• Harder: Straighten legs more.
• Targets: Whole front core.

13. Hollow Hold

1. Lie down, lift shoulders and legs slightly, press low back to floor.
2. Hold a hollow position.

• Beginner: 10–15s · Intermediate: 20–30s · Advanced: 45–60s
• Modification: Bend knees or hold hands by sides.
• Harder: Straighten legs and reach arms overhead.
• Targets: Deep core and front abs.

14. Flutter Kicks

1. Lie back, lift legs slightly and kick up and down in small pulses.
2. Keep low back pressed down.

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• Beginner: 20s · Intermediate: 40s · Advanced: 60s+
• Modification: Bend knees or place hands under hips.
• Harder: Lower legs closer to floor.
• Targets: Lower abs and hip flexors.

15. Plank Jacks

1. High plank, jump feet out and in like a jumping jack.
2. Keep hips steady.

• Beginner: 20 slow reps · Intermediate: 30 · Advanced: 45+
• Modification: Step feet out and in.
• Harder: Add shoulder taps between jumps.
• Targets: Core + cardio.

16. Standing Wood Chop

1. Stand tall, bring hands up to one side then twist down across body to opposite knee.
2. Repeat on both sides.

• Beginner: 8–10 per side · Intermediate: 12–15 · Advanced: 20+ with weight
• Modification: Smaller twist.
• Harder: Use dumbbell or band.
• Targets: Obliques and rotation.

17. Windshield Wipers (lying)

1. Lie on back with legs up; lower legs side to side like wipers.
2. Keep control.

• Beginner: 4–6 per side · Intermediate: 8–10 · Advanced: 12+
• Modification: Bend knees.
• Harder: Keep legs straight and slow.
• Targets: Obliques.

18. L-Sit (chair or floor)

1. Sit on floor or supports and lift legs straight out to form an L.
2. Hold if you can.

• Beginner: 5–10s · Intermediate: 15–30s · Advanced: 45s+
• Modification: Bend knees or do one-leg at a time.
• Harder: Straighten legs and hold longer.
• Targets: Full core and hip flexors.

19. Renegade Row

1. High plank with dumbbells, row one arm up while stabilizing.
2. Alternate sides.

• Beginner: 6–8 rows per side (light) · Intermediate: 10–12 · Advanced: 15+
• Modification: Drop to knees.
• Harder: Add push-up between rows.
• Targets: Core stabilization + upper body.

20. Single-Leg Deadlift

1. Stand on one leg, hinge forward and lift the other leg back.
2. Return tall.

• Beginner: 6–8 per side · Intermediate: 10–12 · Advanced: 15+
• Modification: Use chair for balance.
• Harder: Hold a weight.
• Targets: Core stability and hamstrings.

21. Captain’s Chair Knee Raise (or seated knee tucks)

1. Lift knees toward chest from a bar or seated edge.
2. Lower slowly.

• Beginner: 6–8 · Intermediate: 10–12 · Advanced: 15+
• Modification: Seated knee tucks on a chair.
• Harder: Straight leg raises.
• Targets: Lower abs.

22. Stability Ball Roll-Out (or ab wheel)

1. Kneel and roll ball forward keeping body straight, then pull back.
2. Go only as far as you can control.

• Beginner: 6–8 · Intermediate: 10–12 · Advanced: 15+
• Modification: Roll shorter distance.
• Harder: Roll further.
• Targets: Deep core and front abs.

23. Stability Ball Pike

1. In plank with feet on ball, pull hips up into a pike, then return.
2. Move with control.

• Beginner: 6–8 · Intermediate: 10–12 · Advanced: 15+
• Modification: Smaller hip lifts.
• Harder: Single-leg pike.
• Targets: Upper abs and front core.

24. Cable or Band Wood Chop

1. Pull a band from high to low across body, control the return.
2. Repeat on both sides.

• Beginner: 8–10 · Intermediate: 12–15 · Advanced: 20+
• Modification: Use light resistance.
• Harder: Increase resistance.
• Targets: Obliques and rotation.

25. Standing Oblique Crunch

1. Lift knee to elbow on same side while standing and crunch to the side.
2. Alternate sides.

• Beginner: 8–10 per side · Intermediate: 12–15 · Advanced: 20+
• Modification: Hold a chair for balance.
• Harder: Add a hop or weight.
• Targets: Side belly and balance.

26. Star Plank

1. From plank, reach one arm and opposite leg out to form a star, hold briefly.
2. Switch sides.

• Beginner: 4–6 per side · Intermediate: 8–10 · Advanced: 12+
• Modification: Do on knees or lift one limb at a time.
• Harder: Hold longer.
• Targets: Full core stability.

27. Seated Leg Tucks

1. Sit on edge, lean back slightly, pull knees to chest, extend legs without touching floor.
2. Repeat.

• Beginner: 8–10 · Intermediate: 12–15 · Advanced: 20+
• Modification: Keep feet touch floor lightly.
• Harder: Pause in full extension.
• Targets: Lower abs and hip flexors.

28. Incline Mountain Climbers

1. Hands on bench, do steady knee-ins.
2. Keep core tight.

• Beginner: 20 slow steps · Intermediate: 40 · Advanced: 60+
• Modification: Do slower knee-ins.
• Harder: Lower to floor for standard mountain climbers.
• Targets: Core with easier wrist load.

Product suggestion — Yoga Mat
ComfortGrip Yoga Mat (non-slip, 6mm) — A soft mat cushions knees and gives grip for floor moves.
Use it for planks, bridges, dead bugs, and floor crunches.
[Buy on Amazon]

Product suggestion — Resistance Band Set
Loop & Tube Resistance Band Set (light to heavy) — Bands add gentle resistance for progression without heavy weights.
Use with bridges, wood chops, and band-resisted dead bugs.
[Buy on Amazon]

Product suggestion — Ab Roller
Stability Ab Roller with Knee Pad — The roller builds pushing and pulling core strength in a simple tool.
Use for controlled roll-outs once you can hold planks 30+ seconds.
[Buy on Amazon]

Product suggestion — Adjustable Dumbbells (light set)
5–20 lb Adjustable Dumbbells (pair) — Small dumbbells help progress standing wood chops and weighted crunches.
Use them to add resistance to standing or seated moves as you get stronger.
[Buy on Amazon]

Product suggestion — Simple Interval Timer
EasyBeep Interval Timer (clip-on or app) — A timer helps you keep work/rest consistent for circuits and HIIT-style sessions.
Set it for circuits like 40s work / 20s rest for quick, effective core sessions.
[Buy on Amazon]

A 4-Week Plan — workouts for flat stomach

Week 1 (habit & form)

• 3 days (Mon/Wed/Fri).
• 15–20 minutes: warm-up, 5 moves (plank, dead bug, bridge, bird dog, heel taps).
• Focus on form, not speed.

Week 2 (more reps)

• 3 days.
• 20 minutes: add side plank, bicycle crunch, standing wood chop.
• Slightly increase hold times and reps.

Week 3 (add intensity)

• 4 days.
• 20–25 minutes: add mountain climbers, reverse crunch, plank jacks.
• Try light bands or small weights.

Week 4 (mix & progress)

• 4 days.
• 25–30 minutes: include more advanced moves (stability ball, renegade row, ab roller).
• Try the daily 10-minute routine on off days and focus on consistency.

Quick 10-Minute Flat-Stomach Routine (no-equipment tummy workout)

A daily short circuit for busy days.

1. March in place — 1 minute (warm-up).
2. Plank — 30 seconds.
3. Bicycle crunch — 45 seconds.
4. Glute bridge — 12 reps.
5. Mountain climbers — 30 seconds.
6. Dead bug — 10 reps per side.
   Repeat once if you have 20 minutes.

Simple Nutrition Tips

Six easy tips to help the workouts work better.

• Water first. Start the day with a glass of water.
• Eat protein at meals. Protein supports muscles and keeps you full.
• Choose whole foods. Fruit, veg, whole grains, lean proteins.
• Watch portions. Small plates and slow bites help.
• Skip sugary drinks. Replace with water or sparkling water.
• Sleep well. 7–8 hours helps hunger and recovery.

Common Mistakes & How to Fix Them

1. Only doing crunches. Fix: Add planks and bridges for deeper core work.
2. Rushing through moves. Fix: Slow down and control every rep.
3. Holding breath. Fix: Breathe out on effort and steady inhale.
4. Ignoring posture. Fix: Practice tall standing and back-friendly moves.
5. Skipping consistency. Fix: Pick short daily routines you enjoy.

FAQs

Will these workouts remove belly fat?
Exercise helps build muscle and shape the tummy. Fat loss needs consistent activity plus simple food changes.

How long before I see results?
You may feel stronger in 2–4 weeks; visible belly changes often take 6–12 weeks with steady work and simple eating.

Do I need equipment?
No. Many moves are bodyweight. A mat, bands, or light weights help progress but are not required.

How often should I train?
3–4 short workouts per week plus the daily 10-minute routine on easy days works well for many people.

Can beginners do all this?
Yes. Start with the beginner options and move up slowly. Focus on form and small steps.

Conclusion

You now have 25+ easy workouts for flat stomach, a clear 4-week plan with each week as an H3, a 10-minute daily routine, and simple nutrition tips.
Pick a few moves today, try the 10-minute circuit, and come back tomorrow — consistency wins.
Be kind to your body and celebrate small wins. You can do this!