Achieving a flat tummy isn’t just about crunches and sit-ups—it requires a balanced combination of cardio, core-strengthening exercises, and healthy lifestyle choices. Whether you're aiming to tone your midsection or shed excess belly fat, consistency in both workouts and nutrition is key. This workout plan is designed to target your abdominal muscles, boost fat burning, and strengthen your core, helping you work toward that flat, toned tummy. Along with the right exercises, we'll also share tips on how to support your fitness journey with diet, hydration, and rest for long-lasting results. Let’s get started!
Here’s a simple yet effective workout plan for a flat tummy that combines cardio, core exercises, and strength training. You’ll need to commit to a consistent routine along with a balanced diet to see results.
Perform this plan 4-5 times a week.
1. Warm-Up (5-10 minutes)
Jumping Jacks – 1 minute
High Knees – 1 minute
Arm Circles – 1 minute
Hip Circles – 1 minute
Bodyweight Squats – 1 minute
2. Cardio Component (15-20 minutes)
Cardio is essential for burning fat, including belly fat. Choose any of the following exercises for a total of 15-20 minutes.
Running/Jogging: 15–20 minutes
Jump Rope: 15 minutes of alternating 1-minute jumping with 1-minute rest
Cycling: 20 minutes of steady riding
Burpees: 3 sets of 15 reps (increase reps as you progress)
Mountain Climbers: 3 sets of 1 minute each
3. Core Exercises (20-25 minutes)
These exercises target the abdominal muscles to tone and flatten the tummy.
A. Plank Series:
Basic Plank: Hold for 30-60 seconds (3 sets)
Side Plank: Hold for 30 seconds on each side (3 sets)
Plank with Shoulder Taps: 20 taps (3 sets)
B. Abdominal Circuit (Repeat 3 times):
Bicycle Crunches: 20 reps per side
Leg Raises: 15-20 reps
Russian Twists: 30 reps (15 per side) while holding a light weight or no weight
Reverse Crunches: 15-20 reps
Flutter Kicks: 30 seconds
C. Dynamic Core Movements:
Mountain Climbers: 1 minute (3 sets)
V-ups: 15-20 reps (3 sets)
Toe Touches: 20 reps (3 sets)
4. Strength Training Component (10-15 minutes)
Adding strength training helps build muscle, which boosts metabolism and promotes fat burning.
Dumbbell Deadlifts: 3 sets of 12-15 reps
Weighted Squats: 3 sets of 15 reps
Kettlebell Swings: 3 sets of 20 reps
Dumbbell Overhead Press: 3 sets of 12 reps
5. Cool Down and Stretching (5-10 minutes)
Stretching will help you avoid soreness and improve flexibility.
Cat-Cow Stretch: 1 minute
Child's Pose: 1 minute
Standing Toe Touch Stretch: 1 minute
Cobra Pose: 1 minute
Seated Forward Fold: 1 minute
Hip Flexor Stretch: 1 minute per side
6. Additional Tips for a Flat Tummy:
Nutrition: Reduce intake of processed foods, sugars, and refined carbs. Focus on whole foods, lean proteins, healthy fats, and plenty of vegetables.
Hydration: Drink plenty of water throughout the day to help digestion and reduce bloating.
Sleep: Aim for 7-9 hours of sleep per night, as proper rest supports fat loss and reduces stress hormones that contribute to belly fat.
Consistency: Stay consistent with your workout routine and healthy eating habits. Results take time, so be patient and persistent.
When you combine these exercises with proper nutrition, hydration, and rest, you can achieve a flatter tummy and stronger core over time.