7 Simple Exercises to Achieve a Flat Stomach and a Smaller Waist

Want to achieve a toned stomach? With a bit of dedication, you can sculpt the abs of your dreams by incorporating these exercises into your routine.

Below, you’ll find a list of effective ab workouts. Choose a few to create your own flat stomach routine. Remember to mix things up regularly to keep challenging your body and making progress:

For this exercise, you’ll need a Swiss ball. Start by kneeling with your feet on the floor and your lower arms resting on the Swiss ball. Use your forearms to move the ball in small, circular motions while keeping the rest of your body stable. The Swiss ball’s uneven surface makes this exercise excellent for enhancing core strength and stability. Once you’re comfortable with the basic movement, try making larger circles or completing the exercise with just your feet on the floor.

This ab workout targets both your inner and outer obliques, as well as other key abdominal muscles.

The Plank

Here's a more natural and engaging version of the text:

To complete this exercise, start by lying face down with your lower arms on the floor. Push down with your arms and lift yourself up, using your toes for support, until your head, neck, back, and legs are in a straight line.

This plank exercise is fantastic for strengthening your core muscles, including both upper and lower abs. It also burns more calories compared to other ab exercises like sit-ups because it engages muscles in your legs, arms, and back as well.

For this exercise, you’ll need a Swiss ball. Begin by kneeling with your feet on the floor and your lower arms resting on the ball. Use your arms to move the ball in a circular motion while keeping the rest of your body steady. The unstable surface of the Swiss ball makes this exercise excellent for improving your core strength and stability. Once you feel comfortable with the movement, try making larger circles with the ball or do the exercise with just your feet on the floor.

This exercise targets both your inner and outer obliques, along with other important abdominal muscles.

Boat Pose

If you’re looking to challenge yourself with an advanced stomach exercise, try adding the boat pose to your routine. Regularly practicing this yoga pose can help you achieve a flatter stomach quickly. To get started, sit on the floor with your knees bent. Lean back slightly, then lift your legs and straighten them until your body forms a V shape. Keep your arms extended and parallel to each other, with your palms facing inward. Remember to engage your abs throughout the exercise and keep your stomach flat and relaxed.

This exercise is great for your abs because it targets and strengthens your core muscles while improving your balance.

For this workout, you’ll need a Swiss ball. Start by kneeling with your feet on the floor and lean forward, placing your forearms on the Swiss ball. Use your forearms to move the ball in small, circular motions while keeping the rest of your body steady. The uneven surface of the Swiss ball makes this exercise excellent for enhancing your core strength and stability. Once you’ve mastered the technique, try making bigger circles with the ball or complete the movement with only your feet on the floor.

This abs workout effectively engages both your inner and outer obliques, along with other key abdominal muscles.

Mountain Climbers

To do this exercise, start by placing both hands on the floor in front of you, about shoulder-width apart, as if you're getting ready to do a push-up. Then, using your toes to push off, bring your right leg forward while extending your left leg back. Stay focused throughout the exercise, alternating between legs for the desired number of reps. Make sure your upper body stays steady during the movement.

To make it more challenging, you can speed up your steps once you’re comfortable with the technique, or try adding some height by using a medicine ball to engage your arms and improve your balance. Not only does this exercise give you a solid cardio workout, but it also targets your abs by engaging your core.

Medicine Ball Slam

For this exercise, you'll need a non-bouncing medicine ball. Start by standing with your feet shoulder-width apart, holding the medicine ball with both hands above your head. Keep your knees slightly bent. Then, powerfully slam the ball down to the floor, bending at your waist as you do. Try to find a rhythm so that you catch the ball when it bounces back up. Be mindful of your balance and posture during the exercise—if you find yourself losing either, the medicine ball might be too heavy for you.

The medicine ball slam is a full-body workout that strengthens your core stability and helps tone your abs.

Bicycle Crunch

This exercise is a must if you're aiming for a flat stomach. To begin the bicycle crunch, lie on your back. Place your hands under your head and lift your legs to a 90-degree angle. Keeping your right hand on your head, twist your body to bring your right elbow toward your left knee. Then, switch sides, bringing your left elbow toward your right knee. For the best results, perform this exercise slowly and with control.

The bicycle crunch is a fantastic addition to your flat stomach workout, as research shows it engages all major abdominal muscles.

Skipping

To achieve a flat stomach, it's important to incorporate some cardio exercises into your routine along with your ab workouts. While running, cycling, and swimming are great forms of cardio, skipping is particularly effective because you can do it indoors alongside your other ab exercises.

When skipping for fitness, focus on proper technique: lift your feet just a few centimeters off the ground each time the rope passes under, and try to keep your heels from touching the floor. Also, make sure to turn the rope using your wrists rather than your whole arms.

Skipping targets your transverse abdominis, rectus abdominis, and your internal and external obliques. Including cardio in your flat stomach routine is essential because it helps burn calories, shed weight, and tones your abs effectively.