5 Exercises for a Flat Stomach You Can Do at Home Today

|Mario El

Do you want a strong, flat stomach but find that time for the gym is non-existent? I hear it all the time.. The truth is, you don’t need complex machines or endless hours of training to see results. All you need is your body weight, 15 minutes of your time, and the right exercises.​

As a personal trainer, I’ve designed this short but incredibly effective routine that targets the entire core area. Are you ready to get started? Let's go!

Preparation is Key

​All you'll need is a comfortable exercise mat to protect your back. Comfort during exercise is crucial to prevent injuries and achieve better performance.

1. Plank

The king of all core exercises. It targets not only your abs but your entire body's center.

  • ​How to: Lie face down and support your body on your forearms and the tips of your toes. Your body should form a perfectly straight line from your head to your heels. Squeeze your abs and glutes.​
  • Duration: Hold for 30-60 seconds.
  • Sets: 3

2. Leg Raises

An ideal exercise to target the lower abs, the area most people find difficult to train.

  • ​How to: Lie on your back with your legs extended. Place your hands under your glutes for support. Slowly raise your legs until they form a 90-degree angle with the floor and then slowly lower them without letting them touch the ground.
  • ​Reps: 15
  • ​Sets: 3

3. Bicycle Crunches

A dynamic exercise that activates all your abdominal muscles, with an emphasis on the obliques.

  • How to: Lie on your back with your hands behind your head. Bring your right elbow towards your left knee while extending your right leg. Immediately switch sides, bringing your left elbow towards your right knee.
  • Reps: 20 (10 per side)
  • Sets: 3

4. Glute Bridge

It might seem like a glute exercise, but it’s fantastic for core stabilization and strengthening the lower abs.

  • How to: Lie on your back with your knees bent and feet flat on the floor. Lift your hips upwards until your body forms a straight line from your shoulders to your knees. Squeeze your glutes and abs at the top, then slowly lower yourself.
  • Reps: 15
  • Sets: 3

5. Russian Twists

The perfect exercise to sculpt your obliques and improve your rotational strength.

  • How to: Sit on the floor, bend your knees, and lift your feet slightly off the ground. Lean your torso back slightly. Twist your torso from one side to the other, trying to touch your hands to the floor beside you.
  • Reps: 20 (10 per side)
  • Sets: 3
  • Pro Tip: As you get stronger, hold a light [link]dumbbell[/link] or kettlebell for extra resistance.

Consistency is the Secret

This 15-minute routine, if performed 3-4 times a week, can bring visible results. Remember, a flat stomach isn't just about looks, it's about health. A strong core supports your entire body.

Which of these exercises is your favorite? Let me know in the comments!

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Mario El

Graduated fitness instructor & Personal Trainer

Mario El holds a degree in Physical Education and Sports Science and is the founder of FitneX Lab. With a passion for fitness, he transforms scientific knowledge into practical training methods to help people achieve their goals anywhere.

Recommended Products for This Article

  1. Exercise Mat (Yoga Mat): The most essential item.
  2. Resistance Bands: For the Glute Bridge exercise.
  3. Dumbbell or Kettlebell: For the Russian Twists exercise.

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