If you want an efficient workout to help create a flatter stomach, this 10-minute routine is a great place to start. Certified trainer Chris Freytag designed these bodyweight exercises to teach your body to engage the transverse abdominis—the deep abdominal muscle that helps pull the belly in and stabilizes the spine.
After performing this sequence of core exercises, you should begin to notice your abdominal muscles feeling firmer. With consistent practice, these moves train your core to stay engaged throughout the day, which supports a flatter-looking belly and a stronger, more stable back.
Why the Best Workouts For A Flatter Stomach Are Bodyweight Exercises
Many of the most effective core exercises rely on bodyweight rather than heavy equipment. Stabilization-focused moves—like planks, side planks, and controlled core lifts—target the transverse abdominis and obliques while improving balance and muscular control.
Bodyweight training offers benefits that heavy lifting often doesn’t, including enhanced body awareness, improved flexibility, and the ability to perform precise, low-impact contractions. You don’t need special equipment, and because these exercises emphasize controlled squeezing and pulling-in of the core rather than large, sweaty movements, they’re easy to do anywhere.
Best Workout For A Flatter Stomach (10 Minutes)
Below is a compact sequence of bodyweight core moves designed to flatten the belly and strengthen the back. This routine is efficient enough to do without changing into workout clothes, and it’s ideal when time is limited but you still want results. Aim to do this circuit about three times per week and combine it with regular cardio sessions for optimal results.
1. Push-Up T
- Start in a high plank with hands under shoulders, legs long, and abdominals drawn in so the body forms a straight line.
- Lower your chest by bending the elbows while keeping your gaze slightly forward.
- Press back up, then rotate your torso and lift your right hand toward the ceiling into a side plank, keeping feet staggered and legs long.
- Return the right hand to the mat, perform another push-up, then rotate to the left side plank with the left hand reaching up. That pair equals one full repetition.
- Continue for the desired number of repetitions.
Recommendation: 10 total push-ups (5 per side).
2. Mid-Back Extension
- Lie face down on the mat. Pull the lower ribs and abs away from the mat to engage the core and slide the shoulders down the back. Lift the head in a gentle hover so the body forms a long line.
- Exhale as you lift your chest off the mat using your back muscles and core, feeling length through the spine from the crown of the head to the tailbone.
- Inhale and slowly lower back down, maintaining control and a sense of length through the spine as you return.
Recommendation: 10–12 controlled lifts.
3. In In Out Out Plank
- Begin in a forearm plank with a straight line from head to heels and the core braced.
- Step your left foot out to the left, then step your right foot out to the right.
- Step the left foot back to center, followed by the right foot returning to center.
Repeat 10 times leading with the left foot, then 10 times leading with the right.
4. Bend Extend Ab Tuck
- Sit on the mat with hands behind you, fingers pointing toward your hips. Lean back onto your hands and lift your feet off the mat with knees bent.
- Keep the abs engaged as you extend your legs long and lower slightly, feeling the lower abdominals activate. Then pull the knees back in to return to the starting position.
Recommendation: 10–12 repetitions.
5. Plank Single Arm Reach
- Start in a high plank with shoulders stacked over wrists and the body in a straight line.
- Lift your right arm forward while keeping the core stable and hips square. Return it to the mat and repeat on the left side.
Recommendation: 10–12 total reaches.
6. Side Plank Lift and Lower
- Lie on your right side and prop up on your right forearm beneath the shoulder, with feet stacked and the body lifted in a straight line. Keep the left hand on your hip and your core engaged.
- Lower your hips toward the mat, then lift back up using your obliques and core muscles.
Recommendation: 10–12 lifts per side.
7. Hip Dips
- Begin in a forearm plank with elbows aligned under shoulders, core braced, and the body in a straight line.
- Lower your left hip toward the floor until it nearly touches, then return to center.
- Repeat on the right side.
Recommendation: Alternate sides for 10–12 total dips, keeping the neck and shoulders relaxed.
8. Modified Side Plank Crunch
- Lie on your right side with your right forearm under the shoulder, right knee bent on the floor, and left leg extended. Keep the hips steady and the core engaged.
- Bring your left elbow and left knee toward one another in a crunching motion over the hips, then extend the left arm and leg back to start.
Recommendation: 10–12 crunches per side.
Want more workouts for a flatter stomach?
If you’d like to expand your routine, try other short ab-focused workouts. Adding variety—different core sequences, brief high-intensity cardio, or additional oblique-focused moves—can help you continue progressing while keeping sessions fresh.
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Consistency, proper form, and combining core work with overall conditioning and sensible nutrition are the keys to seeing improvements. Use this 10-minute routine regularly, progress gradually, and be patient—your core strength and posture will improve, and your midsection will appear firmer as a result.