7 Best and Easy Flat Stomach Exercises You Can Do at Home

Flat stomach exercises combine cardio, strength training, and stretching that target the abdominal and oblique muscles, burn calories, build muscle mass, improve posture, and reduce stress.

A flat stomach and small waist refer to a toned and slender abdominal area. This can be achieved by combining healthy eating habits, regular exercise, and flat stomach exercises. You can be confident that it will only happen with a certain amount of self-control and commitment, whether you want a flat stomach for its aesthetic appeal or as a sign of strength. Fortunately, you can perform many flat stomach exercises to lose weight, gain muscle, and sculpt your abs.

Are you looking for 7 easy exercises for a flat stomach and small waist? Continue reading to discover some essential flat stomach exercises you can perform on your own, as well as additional guidelines to keep in mind to improve your chances of getting a flat stomach.

Benefits of Exercises in a Flat Stomach and Small Waist

Exercises play a vital role in maintaining the wellbeing of one’s health by increasing metabolism, increasing fat burn, and building muscle mass. There are several benefits of exercise for achieving a flat stomach and small waist:

1. Reduced stress: Exercise can also have a positive impact on reducing stress and anxiety, leading to a decrease in cortisol, a hormone linked to abdominal fat storage.
2. Better cardiovascular health: Cardio exercises such as running, cycling, swimming, or jump rope can help improve cardiovascular health, leading to a healthier lifestyle.
3. Improved muscle tone: Abdominal, oblique, and core exercises can help to tone and strengthen the muscles in the stomach and waist area, which can lead to a flatter stomach and smaller waist.
4. Increased metabolism: Resistance exercises can help to increase muscle mass, which can boost metabolism and burn more calories, leading to a smaller waist.
5. Improved posture: Exercises such as core and oblique exercises can help to improve posture, which can give the appearance of a smaller waist.
6. Increased calorie burn: Regular exercise can help increase calorie breakdown, leading to weight loss and a reduction in overall body fat, including in the stomach and waist area.

A combination of regular exercise, healthy eating, and enough sleep is the best approach to achieving these goals.

Best Flat Stomach and small Waist Workouts

Flat stomach exercises for beginners may vary in terms of intensity. Here are 7 easy exercises for a flat stomach and small waist:

1. Bicycle Crunches

Bicycle crunches are a variation of traditional crunches that target the oblique muscles (the muscles along the sides of your waist). They are also the best exercise for flat belly.

Steps to do a bicycle crunch:

1. Lie on your back with your hands behind your head.
2. Lift your head & shoulders and bring one elbow towards the opposite knee as you extend the other leg out straight.
3. Alternate sides, bringing the opposite elbow towards the opposite knee.

2. Russian Twists

Russian twists are a great exercise for toning the oblique muscles and strengthening the entire core.

Steps to do Russian twists:

1. Sit on a flat surface (ground) with the knees bent and the feet flat.
2. Hold the hands together in front of the chest, and lean back slightly.
3. Twist the upper body to the right, then to the left, using your oblique muscles to control the movement.

3. Side Plank

Side plank is one of the best for strengthening the oblique muscles and the entire core.

Steps to do side planks:

1. To do a side plank, start in a plank position, with your feet shoulder-width apart and your arms straight.
2. Shift the weight onto one arm, and lift the hips off the ground so that your body forms a straight line from head to feet.
3. Hold this position for a minute, depending on your fitness level, and then switch sides.

4. Mountain Climbers

Mountain climbers are a cardio exercise that also targets the core muscles.

Steps to do mountain climbers:

1. Start in a plank position, with your arms straight and your hands resting on the ground beneath your shoulders.
2. Bring one knee towards your chest, then switch legs, bringing the other knee towards your chest.
3. Continue to alternate legs, moving quickly to get your heart rate up.

5. Leg Raises

Leg raises are a simple but effective exercise for toning the lower abdominal muscles.

Steps to do leg raises:

1. Lie on the back with the hands at your sides.
2. Lift the legs off the ground, keeping them straight, and raise them until they are perpendicular to your body.
3. Lower them back down slowly.

6. Crunches

Crunches are a classic exercise for toning the abdominal muscles.

Steps to do crunches:

1. Lie on your back with your knees bent and your hands behind your head.
2. Lift your head, shoulders, and upper back, using your abs to pull your body up.

7. Planks

Planks are a great exercise for strengthening and toning your core muscles.

Steps to do a plank:

1. To do a plank, start in a push-up position, with your arms straight and hands resting on the ground beneath your shoulders.
2. Hold this position for a minute, depending on your fitness level.

Additional Tips for a Flat Stomach and Small Waist

Flat stomach exercises can effectively help you achieve a small waist. Here are eight tips for exercising to achieve these goals:

1. Don’t rely on spot reduction: It’s impossible to spot-reduce fat from specific areas of your body. Instead of targeting specific areas with flat stomach exercises, focus on building overall strength and reducing body fat through diet and exercise.
2. Be consistent: To see results, it’s important to be consistent with your workouts. Aim to exercise at least a few times a week, and make physical activity a regular part of your routine.
3. Don’t get discouraged: Achieving a flat stomach and small waist through flat stomach exercises may take time, and it’s normal to have ups and downs. Remember to be patient and stay committed to your goals.
4. Focus on compound exercises: Compound exercises, such as squats, lunges, and deadlifts, involve multiple muscle groups and can help you build overall strength and tone your midsection.
5. Incorporate cardiovascular exercise: Cardio exercises, such as running, cycling, or swimming, can help you burn calories and reduce excess fat around your waist.
6. Practice proper form: Proper form is crucial for minimizing the risk of injury and maximizing the effectiveness of your workouts. Make sure you understand the correct way to perform each exercise before you begin.
7. Use a variety of exercises: Mixing up your workouts can help you engage different muscle groups and prevent boredom. Try incorporating various exercises, such as planks, Russian twists, and bicycle crunches, into your routine.
8. Remember your diet: Performing flat stomach exercises is only one part of achieving a flat stomach and a small waist. A healthy diet that is low in processed foods and high in fruits, vegetables, and lean protein can also help you reach your goals.

How Long Before I Start to See Results?

The time it takes to achieve a flat stomach is different for everyone. It depends on a number of factors, including your body fat percentage.

Generally, it is important to be consistent and provide your body time to adapt to the new demands you are placing on it. It is not uncommon to see some initial progress within a few weeks of starting a new exercise program, but it may take several months or longer to see significant changes in your abdominal muscles and waistline.

Key Takeaway

Flat stomach exercises combine cardio, strength training, and stretching that target the abdominal and oblique muscles, burn calories, build muscle mass, improve posture, and reduce stress. Incorporating various exercises, consistency, dedication, a healthy diet, adequate sleep, and hydration into your lifestyle can lead to a flatter stomach and a smaller waist

Note: Remember that everyone’s body is different, and it may take time to achieve a flat stomach and small waist.