13 Exercises to Help Flatten Your Stomach You Can Try at Home

The accumulation of fat in the stomach area can increase the risk of various health problems if it is not well-controlled. Therefore, it is important to start adopting a balanced and active lifestyle.

One way you can achieve this is by routinely doing stomach-flattening exercises. Although there is no specific movement that can reduce fat in just one spot, exercise helps burn body fat as a whole.

In addition, exercise can also increase muscle mass, which in the long term can help you achieve a more ideal body shape. To find out the various movements you can try, check out the complete explanation below.

Exercise Movements to Train Stomach Muscles

You do not need to have expensive equipment or go to the gym to get a flatter and firmer stomach. There are many simple movements that you can do at home with ease, as long as they are done regularly and with the correct technique.

The combination of cardio training and core muscle strengthening can also help burn fat while shaping the stomach area more optimally. Here are 13 stomach-flattening exercise movements that you can try starting right now.

1. Plank

The Plank is one of the effective stomach-flattening exercises to train core muscles, including the stomach, back, and shoulder muscles. This movement is done by holding the body in a straight position like a plank, resting on the forearms and the tips of the toes. Hold this position for 20–60 seconds and repeat several times according to your ability.

2. Leg Raise

Leg raise is an exercise that targets the lower abdominal muscles. This movement is done by raising both legs slowly from a supine (lying on your back) position, then lowering them back down without touching the floor.

When performing a leg raise, make sure you keep your core engaged and your lower back pressed against the floor so the muscles work optimally and the risk of injury is reduced. To get optimal results, perform 10–15 repetitions per set with 2–3 sets.

3. Mountain Climber

The mountain climber is a variation of the plank movement combined with cardio training, with a movement pattern resembling running in place from a plank position.

To get maximum results, you can do it for 20–30 seconds per set and repeat it several times according to your ability. This exercise is effective for burning calories while training the leg, arm, and stomach muscles simultaneously.

4. Burpee

The burpee is known as a full-body movement that is quite intense because it combines a squat, a plank, and a jump in one sequence. That is why burpees are often a go-to exercise for burning fat, including in the stomach area.

The movement starts from a standing position, then moves into a squat position, transitions to a plank, and returns to standing with a small jump. Perform 8–12 repetitions per set. Even though it feels tiring, the calorie-burning effect of burpees is significant, thus helping to flatten the stomach faster if done consistently.

5. High Knees

High knees is a simple cardio exercise that resembles running in place, but with a higher intensity because the knees are lifted as high as possible.

This movement not only increases the heart rate but can also activate your stomach muscles. The higher the knees are lifted and the more stable the body is maintained, the more optimal the core muscle work and body fat burning will be.

6. Crunch

The crunch is one of the exercise movements that focuses on training the upper abdominal muscles. This movement is simple and suitable for beginners because it can be done without any equipment. Here are the steps to perform a crunch correctly:

Lie flat on your back with your knees bent and the soles of your feet flat on the floor.
Place your hands behind your head or at the sides of your ears.
Lift your shoulders and head slowly toward your knees.
Keep your lower back pressed against the floor.
Lower your body slowly back to the starting position.

7. Sit Up

The sit-up is an exercise that involves lifting the body into a sitting position to train the stomach muscles more intensely. This movement also activates the hip muscles as support. You can do it for 10–15 repetitions per set with 2–3 training sets.

8. Bicycle Crunch

If you want to train your stomach as well as your waist, the bicycle crunch is a movement you should try. True to its name, the bicycle crunch mimics pedaling a bicycle in the air while twisting the body to activate the oblique muscles.

Lie flat on your back with both hands behind your head.
Raise both legs and bend your knees to form a 90-degree angle.
Lift your shoulders off the floor to activate the stomach muscles.
Bring your right elbow close to your left knee while straightening your right leg.
Do this alternately (left elbow to right knee).
Keep the movement controlled and do not rush.

9. Squat

The squat is a functional exercise that involves the leg muscles, hip muscles, and core muscles as stabilizers. Although it does not focus primarily on the stomach, this movement helps increase calorie burning, thereby supporting your efforts to flatten the stomach.

Perform 10–15 repetitions of squats per set with 2–3 sets, while keeping your back straight and the movement controlled for more optimal results.

10. Boat Pose

The boat pose, or Navasana, is a yoga movement that is effective for strengthening the abdominal muscles and improving body balance. This position requires you to hold your body in a "V" shape.

Sit on the floor with both legs straightened forward.
Lift both legs until they form an angle with the body.
Lean your torso slightly backward to maintain balance.
Straighten your arms forward parallel to the floor.
Hold the position with your back straight and your stomach tightened.
Inhale and exhale slowly while holding this position.

11. Bridge

The bridge or glute bridge is an exercise that highlights the strengthening of the hip muscles, lower back, and core muscles. This movement is done by lifting the hips until the body forms a straight line from the shoulders to the knees. Hold the position for 15–30 seconds, then lower slowly and repeat 8–12 times.

Even though it looks simple, this movement requires control and body stability so that the position remains aligned from the shoulders to the knees. If done consistently, this exercise can help tone the stomach area while improving body posture.

12. Scissor Kicks

Scissor kicks are a simple exercise that is effective for targeting the lower stomach muscles. The movement resembles scissors with the legs moving up and down alternately. Here are the steps to perform scissor kicks:

Lie flat on your back with both legs straight.
Place your hands beside your body or under your hips.
Lift both legs slightly off the floor.
Move your legs up and down alternately like scissors.
Keep your stomach tight and your lower back pressed against the floor.
Do this for 20–30 seconds per set and repeat several times.

13. Jump Rope

Jump rope or skipping is an exercise that relies on a combination of cardio and body coordination. This movement is effective for increasing the heart rate while helping burn fat comprehensively, including in the stomach area.

Here are the steps to perform jump rope:

Hold the rope with both hands at the sides of your body.
Rotate the rope from your wrists, not your shoulders.
Jump lightly when the rope passes under your feet.
Keep your knees slightly bent to reduce impact pressure.
Maintain a stable and consistent rhythm.

Do this for 30–60 seconds per set and repeat several times. This exercise not only helps flatten the stomach but also improves stamina and agility.

Routinely performing the various exercise movements above can help you get a firmer stomach while increasing body fitness. The main key lies in consistency, correct technique, and a healthy lifestyle.

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