31 Flat Belly Workouts That’ll Transform Your Core in Just 30 Days

Achieving a flat belly and strengthening your core requires more than just dieting. It’s about engaging in targeted core workouts that sculpt your abdomen, improve posture, and boost overall fitness.

If you’re ready to transform your midsection and get in the best shape of your life, these 31 flat belly workouts are perfect for you. They’re designed to target the abs, obliques, and lower back, creating a toned, strong core.

By committing to these exercises for just 30 days, you’ll see noticeable results in your waistline.

1. Plank

The plank is a classic core exercise that works the entire body, with a focus on the abs and lower back. Hold the position with your forearms on the ground, keeping your body in a straight line from head to toe. This exercise builds core strength, improves posture, and tones the belly.

2. Mountain Climbers

Mountain climbers are a dynamic workout that engages multiple muscle groups, including the abs, legs, and arms. Start in a plank position, then alternate bringing your knees toward your chest in a running motion. This exercise is excellent for burning calories while sculpting the core.

3. Russian Twists

Russian twists target the obliques, helping to tone the sides of your belly. Sit on the floor with your knees bent and lean back slightly, keeping your back straight. Hold a weight or medicine ball and twist your torso from side to side, touching the weight to the floor beside your hip each time.

4. Bicycle Crunches

Bicycle crunches are one of the most effective ab exercises for targeting both the rectus abdominis (the “six-pack” muscles) and the obliques. Lie on your back and pedal your legs as if riding a bike, while simultaneously bringing your opposite elbow to meet the knee. This exercise engages the entire core.

5. Leg Raises

Leg raises are an excellent way to strengthen the lower abs. Lie flat on your back with your hands under your hips for support. Keep your legs straight and lift them up towards the ceiling, then slowly lower them without letting your feet touch the ground. This movement is perfect for toning the lower belly.

6. Flutter Kicks

Flutter kicks work your lower abdominal muscles and improve endurance. Lie on your back with your hands under your hips and your legs extended. Alternate lifting each leg off the ground, keeping them straight, while keeping your core engaged throughout the movement.

7. Side Plank

The side plank is a great exercise for building oblique strength and targeting the love handles. Lie on your side, balancing on one forearm, and raise your hips so your body forms a straight line. Hold the position, engaging your core and keeping your body stable.

8. Reverse Crunches

Reverse crunches are excellent for working the lower abs. Lie on your back with your knees bent and your feet flat on the floor. Lift your knees toward your chest while raising your hips off the ground, then slowly lower back down. This movement isolates the lower belly and helps eliminate excess fat.

9. Mountain Climbers with Cross-Body Reach

A variation of the traditional mountain climbers, this move adds an extra twist by bringing your knee towards the opposite elbow, engaging your obliques. It’s great for building core stability while also increasing the calorie burn.

10. V-Ups

V-ups are a full-body exercise that targets the rectus abdominis and lower abs. Lie flat on your back with your legs straight and arms extended overhead. Simultaneously lift your upper body and legs to form a “V” shape, reaching your hands toward your toes.

11. Superman Exercise

The superman exercise strengthens your lower back and helps create a balanced, strong core. Lie face down on the floor with your arms extended forward. Lift your arms, chest, and legs off the ground as high as you can, engaging your core and back muscles.

12. Dead Bug

The dead bug is a great exercise for improving core stability and targeting both the upper and lower abs. Lie on your back with your arms extended toward the ceiling and your knees bent at 90 degrees. Slowly lower your opposite arm and leg toward the ground while maintaining a stable core, then return to the starting position.

13. Toe Touch Crunches

This variation of the traditional crunch targets the upper abs. Lie on your back with your legs extended toward the ceiling. Reach for your toes with your hands, engaging your core as you lift your upper body off the ground. Lower your back down slowly for maximum engagement.

14. Plank to Push-Up

Plank to push-up is a challenging move that transitions from a plank into a push-up, targeting the chest, arms, and core. Start in a forearm plank, then push up into a standard plank position, one hand at a time. Lower yourself back down and repeat. This movement improves both strength and endurance.

15. Bird-Dog

The bird-dog exercise works on both balance and core strength, targeting the lower back, obliques, and shoulders. Start on all fours, then extend your right arm and left leg simultaneously, keeping your core stable. Alternate sides, ensuring your hips stay square to the ground.

16. Cross-Body Mountain Climbers

A variation of the standard mountain climbers, the cross-body mountain climbers engage the obliques more. Start in a plank position, and instead of bringing your knees straight forward, bring them toward the opposite elbows in a twisting motion.

17. Lying Leg Circles

Lying leg circles are great for toning your lower abs. Lie on your back with your legs extended and flat on the floor. Lift your legs off the ground and make small circles, first clockwise, then counterclockwise. This movement engages the core while targeting the lower abs and helping to tone the waistline.

18. Jackknife Crunches

Jackknife crunches target the upper abs and lower abs simultaneously. Lie flat on your back with your legs straight and arms extended overhead. Lift your legs and upper body at the same time, trying to meet your hands with your toes. This move creates a powerful contraction in the core.

19. Knee to Elbow Crunches

This is a dynamic crunch variation where you bring one knee and the opposite elbow together as you crunch up. It effectively targets the upper abs and obliques, helping to define your waist and flatten your belly.

20. Plank Jacks

A more intense version of the traditional plank, plank jacks involve jumping your legs in and out while maintaining a stable plank position. This exercise not only works the core but also boosts cardiovascular endurance, making it a full-body workout.

21. Squat with Core Twist

Squat with core twist combines the benefits of squats and twisting motions to engage your core and obliques. Perform a standard squat, then twist your torso as you rise, bringing your opposite elbow to the opposite knee. This adds an extra challenge to your core muscles.

22. Plank with Leg Lift

A variation of the classic plank, the plank with leg lift involves lifting one leg off the ground while holding the plank position. This move targets the core, glutes, and lower back, improving strength and stability.

23. Side Plank with Leg Raise

Take the traditional side plank up a notch by lifting your top leg. This move targets the obliques, glutes, and hips, giving you a complete core workout that helps flatten the belly and improve overall strength.

24. Hip Dips

Hip dips are a great exercise for toning the obliques and sculpting your waist. Begin in a side plank position, and slowly dip your hips toward the floor before lifting them back up. This movement engages the muscles along the sides of your belly, helping to create a leaner silhouette.

25. Plank with Shoulder Taps

In this variation of the plank, you tap your shoulders alternately while keeping your core stable. This movement challenges the core while also improving your shoulder stability. It’s excellent for building endurance and toning the abs.

26. Tuck Jumps

Tuck jumps are an explosive exercise that engages your core and lower body. Stand with your feet shoulder-width apart, then jump up, bringing your knees toward your chest. This plyometric exercise helps burn fat while strengthening the abs and improving overall power.

27. Squat Thrusts

Similar to burpees but more focused on the core, squat thrusts involve jumping your feet back into a plank position, then jumping them forward again and standing up. This exercise engages the core, legs, and arms, helping to tone the entire body.

28. Bear Crawl

The bear crawl is an excellent core workout that also engages the upper body and legs. Start in a table-top position with your knees off the floor and crawl forward, moving opposite hands and feet together. This movement engages the entire core and builds endurance.

29. Oblique V-ups

For a targeted oblique workout, the oblique V-up is a highly effective exercise. Lie on your side, and with your legs stacked, lift your legs and upper body together, bringing your hand to your feet. This move targets the obliques, helping to slim and tone the sides of your waist.

30. Lunges with Twists

Lunges with twists combine lower body strength with core stability. Step into a lunge position, then twist your torso to the opposite side of the leg that’s forward. This dynamic move works the legs, glutes, and obliques, helping to sculpt your waistline.

31. Cable Woodchoppers

Using a cable machine, the woodchopper movement targets the obliques. Stand sideways to the machine, grasp the cable with both hands, and rotate your torso to bring the cable from high to low, twisting your core. This exercise is excellent for sculpting the waist and targeting the sides of your belly.

By incorporating these 31 flat belly workouts into your daily routine, you can transform your core and create a toned, strong midsection in just 30 days. With consistency, effort, and the right approach, you’ll soon notice significant improvements in both strength and appearance. Start today, and embrace the journey to a fitter, leaner you!