10 Low-Impact Home Workouts for a Flat Tummy

In this article, we’re diving into 10 of the most effective low-impact home workouts for a flat tummy. Whether you’re postpartum, dealing with joint pain, new to fitness, or just prefer a more relaxed style of exercise, these moves are for you. They require little to no equipment, won’t disturb your downstairs neighbors, and best of all—can be done in the comfort of your own home.

1. Seated Knee Lifts

This gentle move targets your lower abs while keeping your spine supported. You can do it on a chair, sofa, or even an exercise ball.

• Start by sitting upright with your feet flat on the floor.
• Engage your core and lift one knee at a time toward your chest.
• Alternate slowly for 20–30 reps.

Seated knee lifts are ideal for those with limited mobility or back pain. They help stimulate blood flow, activate deep abdominal muscles, and improve posture. You can even sneak them into your workday—do a few sets while on calls or watching Netflix. Over time, this small but mighty movement adds up to better stability and core definition.

2. Standing Side Crunches

Looking to trim the love handles? Standing side crunches are a fantastic way to target your obliques without having to get down on the floor.

• Stand tall with your feet hip-width apart.
• Place your hands behind your head and lift one knee as you bring the same-side elbow down to meet it.
• Return to start and repeat on the other side.

This low-impact move also improves balance and posture, making it a double win. It’s easy to fit into your morning routine or post-dinner walk. Add ankle weights or slow down the motion to increase intensity. Remember, it’s not about speed—it’s about control.

3. Bird Dog Pose

A classic yoga-inspired exercise, the bird dog strengthens your entire core, especially your deep stabilizing muscles.

• Start in a tabletop position (hands and knees on the floor).
• Extend your right arm forward and left leg back simultaneously.
• Hold for a few seconds, then return to center and switch sides.

This movement improves coordination, balance, and posture. It’s gentle on the back and incredibly effective for engaging multiple muscle groups without high impact. Plus, it promotes spinal alignment, which is key to achieving that toned tummy look.

4. Glute Bridge March

This twist on the standard glute bridge adds an extra challenge for your core.

• Lie on your back with knees bent and feet flat on the ground.
• Lift your hips into a bridge position, then slowly lift one foot off the floor, keeping your hips stable.
• Alternate legs for 10–12 reps each.

The bridge march strengthens your lower back, glutes, and core while improving pelvic stability. It’s a great option for those looking to firm their tummy and support the spine. For added resistance, you can use a resistance band around your thighs.

5. Modified Mountain Climbers

Regular mountain climbers can be tough on the wrists and knees, but this slower version keeps it kind and effective.

• Begin in a high plank with your hands under your shoulders.
• Slowly draw one knee toward your chest, pause, then return and repeat with the other leg.

This controlled motion keeps your heart rate up while activating the abs. It’s perfect for building endurance, improving mobility, and burning fat—all without joint stress. Try performing these at a steady pace for a solid minute.

6. Wall Sit with Core Twist

A wall sit is already great for your thighs and glutes—add a twist and your tummy will thank you.

• Stand with your back against a wall and slide down into a squat.
• With your arms extended forward, gently twist your torso from side to side.

This isometric hold activates your entire lower body, and the twist hones in on your obliques. It’s also a wonderful option for strengthening your core without needing floor space or special equipment. Start with 30 seconds and build up over time.

7. Standing Toe Touch Kicks

This move combines flexibility, coordination, and core engagement.

• Stand tall and lift your right leg straight out.
• Reach your left hand toward your right toes, then switch.

You’ll feel this one in your abs, hamstrings, and even your arms. It’s a great warm-up or standalone exercise for burning belly fat without jumping. Keep your core tight and movements controlled for maximum benefit.

8. Chair Planks

Can’t do a traditional plank? No worries. Chair planks are a safer, joint-friendly alternative.

• Place your hands on a sturdy chair or sofa edge.
• Walk your feet back into a plank position, keeping your body in a straight line.

Hold for 20–30 seconds, working up to a full minute. This version reduces pressure on the wrists and shoulders but still engages your core, glutes, and arms. It’s also perfect for seniors or beginners looking to build plank strength gradually.

9. Side-Lying Leg Lifts

A floor-based favorite, this move sculpts your waistline and hips.

• Lie on one side with legs straight.
• Lift the top leg up and down slowly for 10–15 reps per side.

It may seem simple, but it’s highly effective for toning the sides of your tummy. It also strengthens your hip flexors, improving stability and posture. Add a small ankle weight for a boost.

10. Cat-Cow Stretch with Core Engagement

Though commonly used as a stretch, this yoga staple can be turned into a gentle core workout.

• Begin on hands and knees.
• Inhale to arch your back (cow), exhale to round your spine (cat).

Add a light abdominal contraction during each “cat” pose to engage the core. This movement improves spinal flexibility, reduces bloating, and enhances body awareness. It’s calming and effective—perfect for ending your workout.

Conclusion

There you have it—10 low-impact home workouts that can help flatten your tummy without exhausting or injuring yourself. From chair planks to bird dogs, each move is designed to gently strengthen your core, improve posture, and burn belly fat. Best of all? You don’t need a gym or fancy equipment—just a little space and a willingness to stay consistent.

By doing 3–4 of these exercises a day, mixing them up throughout the week, and pairing them with mindful eating, you’ll be on your way to a stronger, flatter tummy before you know it. It’s not about doing the most—it’s about doing what works for you.