9 Best Flat Stomach Exercises to Lose Belly Fat in a Week

Losing belly fat, particularly that stubborn pooch around your middle, is one of the most popular fitness goals. By adding these belly fat exercises to your workout you’ll boost your metabolism, build lean muscle, and reduce bloating to flatten your stomach. Every move includes high intensity interval training (HIIT), compound exercises, and core engagement to torch calories.

Excess belly fat can put you at a higher risk for heart disease, diabetes, and other metabolic issues. You can lose fat around your stomach by increasing the amount of body fat you burn overall with exercise and calorie cutting, but including.

The 9 Best Belly Fat Exercises to Burn Stomach Fat in a Week

Ready? Let’s dive into the 9 best belly fat exercises you can do at home with zero equipment.

1. Sit-Ups

Target muscles: Rectus abdominis (upper & middle), pyramidal muscles, hip flexors (secondary)

How to do it:

1. Lie on your back — hands behind head (elbows wide — do not pull on your neck), legs off the floor, thighs and calves forming a right angle (tabletop position), feet flexed or together.
2. Tense your abdomen deeply — engage core, press lower back gently into floor.
3. Exhale and lift your entire upper body in a controlled curl toward your knees — no momentum, no yanking with neck or arms (movement comes from abs).
4. Lift until upper body forms a near-vertical line (shoulder blades clear floor) — squeeze abs hard at the top.
5. Hold position for 1 second — feel full abdominal contraction.
6. Inhale and lower upper body slowly — shoulders don’t fully touch floor (keep tension in abs).

7. Reps/Sets: 3 sets of 20 reps

Why it works: Sit-ups create powerful flexion across the entire abdominal wall — building upper abdominal strength, improving core endurance, and helping pull the midsection in for a flatter look once overall body fat is reduced. They also train hip flexors and teach controlled core activation.

Tip: Don’t pull on your neck — let abs do the work. Keep lower back pressed down — no arching. If hip flexors feel tight, place feet flat on floor and do standard crunches instead.

2. Plank

Target muscles: Entire core (transverse abdominis, rectus abdominis, and obliques), shoulders, and glutes.

How to do it:

1. Get on all fours — place forearms on floor, elbows directly under shoulders, forearms parallel.
2. Extend legs back one at a time — place feet close together, lift body into high plank position (straight line from head to heels).
3. Look down slightly — keep head in line with spine (neutral neck).
4. Tighten your stomach deeply — pull navel toward spine, squeeze glutes and quads.
5. Hold a stable line — no arching back, no sagging hips, no piking butt upward.
6. Breathe normally — steady inhales/exhales (don’t hold breath).

7. Hold: 20–60 seconds × 2–3 sets (start at 20–30 sec and build weekly)

Why it works: The plank is the gold standard of isometric core exercises — it strengthens the deep transverse abdominis (your natural corset muscle), tightens the stomach by pulling it in, improves posture (less hanging appearance), and creates high metabolic demand for fat burning. Research shows consistent planking can contribute to decreased belly fat when combined with diet and cardio.

Tip: If hips sag, drop to knees or shorten hold time. To increase intensity, add shoulder taps or leg lifts once 60 seconds feels easy. Breathe steadily — this is as much mental endurance as physical.

3. Candlestick Exercise

Target muscles: Rectus abdominis (especially the lower region), hip flexors, deep core stabilizers

How to do it:

1. Lie flat on your back on a mat — arms stretched alongside your torso (palms down for stability), legs straight and closed, feet together.
2. Engage your core deeply — press lower back gently into the floor.
3. Lift your entire torso off the floor up to your shoulder blades — weight rests on your shoulders (arms stay firmly on mat for support).
4. Raise your legs slowly until they are perpendicular to the ceiling (straight up, legs together) — keep them controlled, no swinging.
5. Tighten your stomach hard — hold the position for 3 seconds (feel the intense lower ab contraction).
6. Lower your legs back down slowly — stop just before touching the floor (hover 1–2 inches) to maintain tension.
7. Repeat — keep core braced throughout, no arching lower back.

8. Reps/Sets: 3 sets of 10–12 reps

Why it works: Candlesticks intensely target the lower abs through controlled leg lifts and holds — building lower abdominal strength, improving pelvic stability, and helping flatten the stomach pooch when body fat is reduced. The hold at the top maximizes time under tension for deep core activation.

Tip: Move slowly — fast reps reduce effectiveness and risk strain. Keep lower back pressed down — don’t arch. If hip flexors feel tight, bend knees slightly or shorten range. Exhale on the lift/hold for stronger contraction.

4. Criss Cross

Target muscles: Rectus abdominis (upper & lower), obliques, hip flexors

How to do it:

1. Lie flat on your back on a mat — legs extended straight, arms flexed, hands lightly behind head (elbows wide — do not pull on your neck).
2. Raise your shoulder blades and legs off the mat a few inches — engage core, keep lower back pressed down.
3. As you exhale, bring your right elbow and left knee together — right leg remains straight in the air (hovering), upper body twists into a cross shape.
4. Squeeze left oblique hard at the peak of the twist — feel the side waist contract.
5. Inhale and lower your torso and bent leg back toward the starting position — don’t fully rest (keep tension).
6. Immediately switch sides — left elbow to right knee, right leg straight in air.
7. Continue alternating in a slow, controlled pedaling motion — focus on the twist and oblique squeeze each rep.

8. Reps/Sets: 3 sets of 15 repetitions on each side (30 total)

Why it works: The Criss Cross combines lower ab work with powerful oblique rotation — carves the sides of the waist, tightens the entire midsection, boosts deep core activation, and increases calorie burn through dynamic movement. It’s one of the highest-ranked exercises for overall abs activation in EMG studies.

Tip: Move deliberately — fast reps reduce oblique engagement and strain neck. Don’t pull on your head — let abs do the twisting. Exhale on each crunch/twist for deeper activation. If neck feels strained, cross arms over chest instead.

5. Scissors

Target muscles: Entire rectus abdominis (upper, middle, lower sections), hip flexors (secondary), deep core stabilizers

How to do it:

1. Lie flat on your back on a mat — arms down by your sides (close to torso) for support, palms pressing into floor.
2. Raise your head slightly off the mat — look up at the ceiling (or slightly forward) to keep neck neutral.
3. Lift both straight legs slightly off the floor (6–12 inches) — squeeze your abs hard to engage the core and press lower back into the mat (no arching).
4. Raise your left leg toward the ceiling (as high as comfortable) while lowering your right leg slightly toward the floor — cross left leg over right (like scissors opening).
5. Quickly switch — lower left leg and raise right leg toward ceiling, crossing right over left.
6. Continue alternating legs in a scissor motion — keep legs straight, low to the floor (never fully rest), and maintain constant abdominal tension.

7. Time/Sets: 3 sets of 15–20 controlled switches per set

Why it works: The scissors exercise keeps constant tension on the entire abdominal wall — upper, middle, and lower sections — building endurance, reducing the appearance of a “pooch,” and creating definition across the stomach when body fat is low. The dynamic leg movement also engages hip flexors and deep stabilizers for better pelvic control.

Tip: Move deliberately — fast scissoring reduces effectiveness and risks strain. Keep lower back pressed down — don’t arch. If hip flexors feel tight, bend knees slightly or shorten range. Exhale on each leg switch for stronger core activation.

6. Standing Diagonal Crunch

Target muscles: Whole abdominals (rectus abdominis, obliques), hip flexors, deep core, balance muscles

How to do it:

1. Stand tall with feet hip-width apart — slight squat (knees soft), core engaged, hands behind neck, elbows pointing outward.
2. Exhale and stand up tall — simultaneously lift your right leg (knee bent or straight) and bring it toward your left elbow — twist torso diagonally (right knee/left elbow meet or come close).
3. Squeeze obliques hard at the top of the twist — feel the side waist and core contract.
4. Lower right leg and straighten torso — return to starting position with control.
5. Switch sides — lift left leg toward right elbow, twist diagonally.
6. Alternate sides continuously — keep movements smooth and balanced.

7. Reps/Sets: 3 sets of 15 repetitions on each side (30 total per set)

Why it works: Standing crunches engage the entire core through balance and rotation — improving coordination, burning calories, targeting obliques for waist definition, and strengthening the deep core for a pulled-in belly. The standing position adds functional strength and posture benefits while elevating heart rate for extra fat burn.

Tip: Twist from the waist — not arms. Keep core tight throughout — no leaning or swinging. Exhale on the crunch/twist for deeper oblique activation. If balance is challenging, hold a chair for support or do slower reps.

7. Ball Crunch

Target muscles: Rectus abdominis (upper & middle), hip flexors, deep core stabilizers

How to do it:

1. Lie on the ball — roll forward until lower legs rest on ball, arms extended vertically below shoulders (push-up-like position), body straight.
2. Tense your belly — head in line with spine, core braced.
3. Exhale: Bend knees to ~90° and roll the ball toward your elbows in a controlled crunch — curl torso slightly.
4. Hold flexed position briefly — squeeze abs hard.
5. Inhale: Straighten legs to roll ball back — return to starting position with control.
6. Reps/Sets: 3 sets of 10 reps

Floor variation (no ball needed):

1. Lie flat on back — knees bent, feet flat hip-width apart, hands behind head or across chest.
2. Engage core — lift shoulders/upper back off floor in a controlled crunch.
3. Squeeze abs at top — hold 1 second.
4. Lower slowly — don’t fully rest shoulders on floor.
5. Reps/Sets: 3 sets of 12–15 reps

Why it works: Ball crunches increase range of motion and instability — forcing deeper abdominal activation (especially rectus abdominis and hip flexors). This builds strength, boosts calorie burn through controlled flexion, and helps flatten the stomach when body fat is reduced. The floor version is just as effective for beginners.

Tip: Move slowly — fast reps reduce effectiveness. Keep lower back pressed down — don’t arch. Exhale on crunch/roll-in for stronger contraction.

8. Ball Lateral Raises

Target muscles: Obliques (internal & external), rectus abdominis, deep core stabilizers

How to do it:

1. Lie sideways on the ball — torso positioned to the side, legs straight and stacked (feet on floor for stability).
2. Place hands behind neck — elbows pointing out, tense your abdomen.
3. Exhale: Straighten torso and bend it slightly to the side — only abdomen rests on ball (side flexion).
4. Squeeze obliques hard at the top — hold 1 second.
5. Inhale: Slowly lower torso back down with control.
6. Complete reps, then switch sides.
7. Reps/Sets: 3 sets of 10 repetitions on each side

Floor variation (no ball needed):

1. Lie flat on back — knees bent, feet flat.
2. Lift shoulders slightly — engage core.
3. Crunch diagonally — bring right elbow toward left hip (side flexion).
4. Lower with control — switch sides.
5. Reps/Sets: 3 sets of 12–15 reps per side

Why it works: Ball Lateral raises target the obliques and deep core through side flexion — carving the sides of the waist, improving lateral stability, and helping create a tighter, more defined midsection when body fat is low. The ball version adds instability for deeper activation; floor version is equally effective for beginners.

Tip: Move slowly — squeeze obliques hard at the top. Keep lower back neutral — don’t twist from spine. Exhale on the side bend for stronger oblique contraction.

9. Folding Knife

Target muscles: Rectus abdominis (both upper and lower portions), deep core stabilizers, hip flexors

How to do it:

1. Lie supine (face up) on a mat — legs flexed and raised (knees bent ~90°), hold ball (or imaginary ball/water bottle) behind head with arms straight.
2. Engage core — press lower back into floor.
3. As you exhale, raise your shoulders off the floor and simultaneously raise your legs — crunch up and extend legs straight, place the ball between your straight legs (or touch hands to feet if no ball).
4. Hold the top position briefly — squeeze abs hard (full contraction).
5. Inhale: Lower legs and arms back to starting position with control — don’t fully rest (keep tension).
6. Straighten legs and arms again — return ball (or hands) behind head.

7. Reps/Sets: 3 sets of 20 reps

Why it works: The folding knife combines leg raises and crunches — intensely targeting the entire rectus abdominis (both upper and lower portions), building deep core strength, and creating a significant abdominal contraction. This contraction reduces the appearance of a “pooch” and tightens the waist by strengthening the muscles that pull the belly in.

Tip: Move slowly — fast reps reduce effectiveness. Keep lower back pressed down — don’t arch. Exhale on the crunch/lift for stronger contraction. If no ball, touch hands to feet or shins at top.

These nine best belly fat exercises will burn calories, strengthen your core, and sculpt your abs and obliques. Stay consistent and eat right and you’ll start to see results in as little as 1 week for a tighter you.

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Last Updated: March 2026 – Completely Rewritten

This article is for informational purposes only and is not a substitute for professional medical. Always see a qualified healthcare provider for concerns about your health.