30 Beginner-Friendly Home Workouts for a Flat Tummy (2025)

This guide features 30 beginner-friendly home workouts tailored specifically to help you burn belly fat, tone your core, and boost your energy levels. Whether you’re just starting your fitness journey or getting back in the groove, these flat tummy exercises will fit right into your daily routine. Let’s dive into these powerful moves and get that tummy toned!

1. Standing Knee Raises

Standing knee raises are a great way to wake up your core without lying down. This low-impact movement gets your blood flowing and gently engages your abdominal muscles.Stand tall, lift one knee toward your chest while tightening your core, and alternate sides in a marching motion. Keep your hands on your hips or extend them forward for balance. Do 20 reps per leg.It’s easy, quick, and effective—especially if you’re short on time. It also improves coordination and posture, making it a smart warm-up.

2. Seated Leg Lifts

Grab a chair, sit upright, and brace your abs. Slowly lift both legs off the ground while keeping your knees bent. Lower and repeat.This is perfect for those who find floor work uncomfortable. It strengthens your lower abs and hip flexors while being gentle on your back.Try 2 sets of 15 reps. Over time, you’ll feel your core getting stronger with each lift.

3. Marching in Place

Marching in place is not just an easy cardio option—it’s also great for toning your tummy.As you lift your knees, tighten your abdominal muscles. Swing your arms naturally and keep a steady pace. Aim for 3-5 minutes.This beginner-friendly move helps burn calories, improve heart health, and activate your lower abs.

4. Wall Push-Ups

Wall push-ups are a gentle intro to traditional push-ups. Stand a few feet from a wall and place your hands shoulder-width apart. Lean in, then push back.Keep your core engaged and your body straight. This works your arms, chest, and abs without straining your joints.Start with 2 sets of 10-12 reps. Gradually increase as you build confidence.

5. Pelvic Tilts

Lie on your back with knees bent and feet flat. Gently tilt your pelvis upward, pressing your lower back into the floor.This simple move strengthens the deepest abdominal muscles. It’s also fantastic for easing back pain.Repeat for 15-20 reps. You’ll feel a deeper connection to your core every time.

6. Modified Plank (Knees Down)

Planks build incredible core strength. For beginners, start with your knees on the floor. Rest on your forearms and keep your back straight.Hold for 20-30 seconds, focusing on keeping your tummy tight. As you get stronger, aim to hold longer.This move trains your full core while being easy on your back and shoulders.

7. Bird-Dog

Begin on hands and knees. Extend your right arm and left leg simultaneously, then return and switch sides.This workout targets your core, glutes, and balance. It’s perfect for beginners and helps improve coordination.Do 10 reps per side. Move slowly and with control to feel the full effect.

8. Heel Slides

Lie on your back with knees bent. Slowly slide one heel away from your body while keeping your abs engaged. Return and repeat with the other leg.This move activates the lower abs and supports pelvic stability. It’s gentle yet very effective.Start with 10 slides per leg. Use a mat or towel for comfort.

9. Cat-Cow Stretch

This yoga-inspired stretch also works your core subtly. On all fours, alternate between arching your back (cow) and rounding it (cat).Inhale as you arch, exhale as you round. Repeat for 60 seconds.This move helps increase flexibility, reduce bloating, and warm up your abs.

10. Glute Bridge

Lie on your back, bend your knees, and lift your hips toward the ceiling.Engage your glutes and core throughout. Hold for a second at the top, then lower slowly.Try 2 sets of 12 reps. This move tones your core, glutes, and thighs.

11. Standing Oblique Crunch

Stand with your feet hip-width apart. Lift your right knee and bring your right elbow toward it, crunching your side.Alternate sides for 20 reps total. This focuses on the obliques—those side waist muscles.It’s great for trimming love handles and sculpting a smaller waistline.

12. High Knees (Modified Slow Version)

Lift one knee at a time toward your chest, keeping your core tight. Move at a controlled, slower pace.This version is joint-friendly but still fires up your abs and gets your heart pumping.Try it for 30 seconds, rest, then repeat. A few rounds and you’ll feel the burn!

13. Side-Lying Leg Lifts

Lie on one side, legs stacked. Lift your top leg slowly, then lower.This works your outer thighs and core. Keep your abs tight throughout.Do 15 reps per side. It also improves balance and hip strength.

14. Arm Reaches with Leg Extensions

Lie on your back. Reach your arms overhead while extending your legs forward (without touching the floor).Keep your core tight to protect your spine. Return to start and repeat.This full-body move enhances core control and endurance.

15. Chair Twists

Sit upright and hold a bottle or small dumbbell. Twist your torso left, then right.Keep your spine straight and core braced. This move strengthens your obliques and improves spinal flexibility.Aim for 2 sets of 15 twists.

16. Tabletop Toe Taps

Lie on your back, lift your legs into tabletop position. Tap one foot to the ground at a time.Maintain core engagement throughout. Avoid arching your back.Do 10 taps per leg. It’s a gentle yet effective lower ab move.

17. Side Bends (Standing)

Stand with your feet apart and arms overhead. Bend to one side, return, then repeat the other way.This stretch targets the obliques and helps shape the waist.Do 10 bends per side. Add light weights for a challenge.

18. Butterfly Sit-Ups

Lie down with the soles of your feet together, knees open. Perform a sit-up.This position reduces hip strain and emphasizes your abs.Do 10-12 reps. Keep your core tight and move slowly.

19. Reverse Crunches

Lie on your back, knees bent. Curl your hips off the floor using your abs.This intensifies the lower ab engagement compared to regular crunches.Aim for 2 sets of 10 reps. Move with control.

20. Seated Torso Twists with Dumbbell or Bottle

Sit with knees bent, heels on the ground. Hold a bottle and twist from side to side.This strengthens your sides and builds coordination.Do 20 twists total. Add speed or weight for extra burn.

21. Lying Leg Holds (Bent Knees)

Lie on your back, lift your bent knees to 90 degrees and hold.Keep your back flat and tummy tight. Try for 20-30 seconds.This isometric move builds deep abdominal endurance.

22. Mountain Climbers (Slow Version)

From plank position, slowly bring one knee toward your chest at a time.This combo of cardio and core is great for fat-burning without impact.Go for 30 seconds, rest, repeat twice.

23. Plank Shoulder Taps (on Knees)

In a plank on your knees, tap each shoulder with the opposite hand.Keep hips stable and abs tight. This boosts core strength and stability.Do 10 taps per side. Stay focused on your form.

24. Hip Circles

Stand with hands on hips and rotate them in circles.This loosens the hips and gently engages the lower abs.Do 10 circles each direction. It’s great for warming up.

25. Supine Toe Touches

Lie down, legs up, and reach your hands toward your toes.This works your upper abs and improves flexibility.Try 2 sets of 15 reps. Keep your chin slightly tucked.

26. Dead Bug (Modified)

Lie on your back, arms and legs up. Lower opposite limbs slowly, then return and switch.This core stabilizer improves posture and coordination.Perform 10 reps per side. Move slowly and stay controlled.

27. Standing Side Kicks

Stand tall, kick one leg out to the side, return, and switch.Engage your abs for balance and strength.Do 10 reps per leg. This is also a great fat-burner.

28. Belly Breathing (Diaphragmatic Breathing)

Lie or sit comfortably. Inhale deeply through your belly, exhale slowly.This activates core muscles and reduces stress.Practice for 2-3 minutes. It’s a calming end to any workout.

29. Ab Pulse-Ups (Knees Bent)

Lie back, knees bent, and lift your shoulders slightly off the ground in short pulses.Keep movements small and precise.Do 2 sets of 20 pulses. A great finisher for ab training.

30. Figure 4 Crunch

Lie on your back, place one ankle over the opposite knee. Crunch upward.This isolates the obliques and improves hip flexibility.Repeat 10 reps per side. Controlled movement is key.

Conclusion

And there you have it—30 easy, beginner-approved workouts to help flatten your tummy from home. Whether you’re sneaking in a few moves before work or doing a full routine, consistency is your best friend. These workouts are designed to be low-impact, joint-friendly, and still deliver visible results over time.So roll out your mat, press play on your favorite playlist, and get moving. Remember, progress happens one rep at a time. You’ve got everything you need to start right now—no excuses, just results. Your flatter, stronger tummy is waiting. Let’s make it happen!