Flat Belly Workout Plan

Visible results in as little as 4 weeks!

flat belly workout

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!

Whether you want a flat stomach for aesthetic reasons or as a sign of strength, you can be certain that it will not happen without some discipline and determination. Eating a healthy diet and exercising regularly are key components to achieving a flat stomach. Regular check-ins with a trainer or nutritionist can also help to ensure you’re on track. Lastly, it’s important to stay motivated and focused on your goals.

The flat belly workout plan includes exercises that target the abdominals, obliques, and lower back muscles. These exercises can be done at home or at the gym. The plan also includes a healthy diet and lifestyle changes to help you achieve your goals. With consistency and dedication, you can reach your goals and get a flat belly.

By following our flat belly workout plan 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!

Like this post? Discover more:

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.

This post may include affiliate links.

D'Juan Woods

D’Juan Woods, is a graduate of Oklahoma State University where he played wide receiver. D’Juan went on to play in the NFL for the Jacksonville Jaguars and the Super Bowl winning team, the New Orleans Saints. Unfortunately, D’Juan’s NFL career was cut short due to a spinal cord injury that nearly left him paralyzed. Upon his recovery, D’Juan brought his sports knowledge to the realm of personal training. In 2017 & 2018 he was named as a Master Trainer for the Nike Training Club. D’Juan recently won the Equinox Fitness “Prodigy” Talent Search.

D’Juan designs training programs that are very distinct in the fitness world and have delivered amazing results! His programs are based on a willingness to move forward and improve ones body. D’Juan offers comprehensive personal training programs that will improve your physical condition in a matter of weeks. Let's go!

More by D'Juan


    1. 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.

  1. 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?

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

    1. 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!

  3. 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?

    1. 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.

  4. 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!!

    1. 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.

Leave a Reply

Your email address will not be published. Required fields are marked *