Flat Belly Workout Plan

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It’s time to make that dream of having a flat belly, a reality! This workout will target & tone every muscle in your core, including those stubborn lower abs. Tightening these muscles will flatten your stomach and pull in your waist, leaving you with a slim and sexy midsection!

By following our flat belly tips and performing this workout at least 3 times weekly, results should be visible within 4-6 weeks. Stick with it and you’ll be able to show off that new flat tummy this bikini season!

Flat Belly Tips to Follow

  1. Drink at least eight, 8 oz. glasses of water each day.
  2. Use Skinny Plates for each meal.
  3. Cut out all sodas (even diet soda) and every other food/beverage with artificial sweeteners.
  4. Eat healthy, nutritious foods by adhering to this 14-Day Clean-Eating Meal Plan.
  5. Make sure you get plenty of protein to fuel your muscles and melt away the fat.

Maintain your flat belly by checking out these other weight loss tips and foods, as well!

Flat Belly Workout

Equipment Needed: a yoga mat / an interval timer

What to Do: Perform each exercise for 1 minute and rest 15 seconds after each move. Complete this routine three times weekly for best results. Watch the videos below for demonstrations of each exercise.

Beginner Level: Complete 1 round

Intermediate Level: Complete 2 rounds

Advanced Level: Complete 3 rounds


  1. Air Bike
  2. Reverse Crunch
  3. Plank
  4. V-ups
  5. Scissor Kick (Place hands under butt if necessary)

Instructional Videos

Air Bike

Reverse Crunch



Scissor Kick

For best results, perform this routine consistently (3+ days/week) for 4-6 weeks. Remember, in order to earn a flat belly, your diet must also be on point.

Are you going to try this flat belly workout? Have you completed it already? Let us know what you think in the comment section!

Be sure to like our Facebook page and follow us on Pinterest and Instagram to be the first to try out new workouts and view our latest fitness resources.

15 Comments on "Flat Belly Workout Plan"

  1. Ashley  May 1, 2013

    How many circuits of this should we do?

    • Skinny Ms.  May 2, 2013

      Ashley, This workout is for one circuit but feel free to do up to 3.

  2. Skinny Ms.  May 5, 2013

    Marisa, Replace with reverse squats. Here’s a demon https://www.youtube.com/watch?v=hyv14e2QDq0

  3. MJG  November 23, 2013

    How many Calories should you have within the day?

    • GaleCompton  November 24, 2013

      That depends on each individual. We don't promote restricted caloric diets. Our site encourages clean eating and regular exercise. By eating clean, using portion control and doing moderate exercise 30 minutes daily, most individuals can reach their desired weight.

  4. Julia  January 27, 2015

    Out of the 7 day melt my muffin top challenge, this 7 day ab challenge, the 10 minute belly fat burning workout, and the flat belly workout, which would you consider the most effective and fastest way to get a flat, toned stomach?

    • SkinnyMs  January 28, 2015

      Julia, I would take the 7 Day Abs Challenge.

  5. Dawn  July 4, 2016

    I had lower back surgery April 15th. The Dr. said I can get back to excercising. Will these ab workouts be appropriate?

    • Gale Compton  July 4, 2016

      Dawn, I recommend finding a workout and getting your doctor’s approval. I would definitely take it slow and gradually get back into a regular workout routine. We have tons of workouts for every muscle group, have a look!

  6. Kay  May 2, 2017

    I’m am currently 208 pounds and I’m trying to slim down to 150-130 pounds by August 20. Which diet do you prefer for me, how many minutes should I eat a day?

    • Emilia Horn  May 2, 2017

      Kay, we recommend a healthy, balanced diet of lean protein, complex carbs, and healthy fats, but you should talk to your doctor if you’re trying to lose a lot of weight in a short period of time.

  7. Rosa Linda Brewer  July 15, 2018

    Can’t seem to loose what I want, what is going on? Been ealking 3 miles and a half for 6 months now. I have only lost 5 lbs i eat healthy drunk lots of water. Don’t smoke, drink occasionally 4/5 mux drink maybe less. What do i need to do, i am diabetic so therefore i have to watch what i eat. No breads, or tortillas, pastas, i eat sea food and try to eat lots of vegetables. Can’t have lits of fruits because of the sugar.
    Please HELP!!

    • Gale Compton  July 16, 2018

      Rosa, If you’re type 2 diabetic, consider a plant based diet (no oils allowed). I highly recommending reading Walking with Peety. Read more about Eric O’Grey’s journey here.

  8. Sheetal  April 2, 2019

    Best work out plan.

    • Erin Milller  April 2, 2019

      We’re glad you found it helpful!


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