11 Flat Stomach Exercises for Beginners at Home (Without Equipment) 2023

Do you want to get a flatter stomach and stronger core, but don't have access to a gym or equipment? Don't worry - you can still achieve your fitness goals even if you're stuck at home! In this blog post, we'll be exploring 11 simple and effective flat stomach exercises that can be done at home without any equipment. Whether you're a fitness beginner or looking for a quick ab workout, these exercises will help you get results in no time. Read on to learn more about these exercises and get started on your fitness journey today.

11 Flat Stomach Exercises Beginners At Home 

1: Crunches

Crunching is one of the most popular flat stomach exercises. Lie down on your back with your knees bent and arms by your sides. Place your hands on the floor beside you. Dig your heels into the ground, then lift your torso and crunch your abdominal muscles. Hold this position for 30 seconds to one minute, then repeat.

2: Plank

To do a plank, place both feet flat on the ground and hold yourself up with hands positioned shoulder-width apart. Keep your spine straight and your butt off the ground, rotating only at your hips as you move through each repetition. Hold for two minutes at least to see the results.

3: Side Planks

Side planks are a great way to work your core, obliques, and glutes. To get the most out of this exercise, it's important to do it correctly. Start by lying on your side, with your legs and feet stacked one on top of the other and your elbow directly under your shoulder. Make sure your body is in a straight line from the top of your head to your feet.

Engage your core and glutes as you lift yourself up off the ground, resting your weight on the outside of your forearm and the side of your foot. Hold this position for 10-30 seconds and make sure to keep your hips up and in line with your shoulder. As you become stronger, you can increase the time you hold the plank or challenge yourself by raising the top leg, and reaching it up towards the ceiling.

Remember to breathe deeply throughout and switch sides when you’re finished. Side planks are a great way to add variety to your workout routine and target those hard-to-reach muscles.

4: Raises

Raises are another great way to work your abdominal muscles. Start by lying flat on your back with your arms extended overhead and legs bent at a 90-degree angle. Keeping your abs pulled in, slowly raise your head and shoulders off the ground, until your chest is slightly above the ground. Hold for two seconds, then slowly lower yourself back down. To make this exercise harder, try to raise yourself only halfway up before lowering yourself back down.

5: Double Crunch

To do a double crunch, lie flat on your back with both legs in the air and both hands behind your head. Bend both knees so that you are bringing both legs towards your chest at the same time and curl them up towards your shoulders. Keep your abs pulled in and twist your torso to the side so that you can lift one arm and shoulder off the ground at the same time.

6: Clamshells

Clamshells are a great way to package products and provide consumers with convenience. They offer an efficient and effective solution to packaging needs and can be used for a variety of products. Clamshells are an ideal choice for products that require more protection than traditional packaging methods can provide.

Not only do they offer an efficient way to package items, but they also provide a secure way to keep products safe during transport or storage. The clamshell design allows for easy viewing of the product and is also easy to open and close. Many companies use clamshells because they are lightweight and cost-effective.

Clamshells can also be customized with labels and branding, making them a great way to promote a company’s products. Clamshells are the perfect solution for brands that want to make their products look professional while also keeping them safe.

7: Bicycle Crunches

Bicycle crunches are an effective and simple way to target your core and build abdominal strength. To do bicycle crunches, start by lying flat on your back on an exercise mat. Place your hands behind your head, and bring your knees up to a 90-degree angle.

Then begin to bring your right elbow towards your left knee as you straighten your right leg out. Alternate bringing each elbow towards the opposite knee for a total of 20 crunches. Make sure to keep your abs tight and engaged throughout the exercise. You can increase the intensity of the exercise by adding a resistance band around your feet. Bicycle crunches are a great way to get a full core workout in just a few minutes.

They can help you build strength and tone your abdominal muscles, while also helping to improve balance and coordination. Give it a try today and see how it can benefit you!

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8: Double Leg Raises

Double leg raises are a great way to work out your core and build strength in your lower body. This type of exercise engages all the major muscles in your hips, glutes, and abdominals. To perform a double leg raise, begin by lying flat on your back with your arms at your side.

Then, slowly raise your legs off the ground until they reach a 90-degree angle. Hold this position for a few seconds, then slowly lower them back to the starting position. As you get more comfortable with the exercise, you can increase the duration for which you hold the raised position or the difficulty of the exercise by adding additional weight.

You can also add variations like single leg raises or alternate leg raises to keep your workout interesting and engaging. With regular practice and dedication, you will soon see the results of double leg raises in your core strength and overall fitness. So why wait? Start incorporating double-leg raises into your routine today!

9: Tricep Dips

Tricep dips are a great way to strengthen your arms and shoulders. They can be done almost anywhere, without needing any fancy equipment. To perform a tricep dip, begin by sitting on the ground or on a step, with your feet flat on the floor and your hands shoulder-width apart behind you on the step or floor.

Next, lower yourself until your elbows are at a 90-degree angle, then press back up to the starting position. Make sure to keep your shoulder blades down and back throughout the movement. For an extra challenge, you can add weight such as a plate or dumbbells. Tricep dips are an effective exercise for targeting your triceps, as well as your chest and shoulders.

Performing tricep dips regularly can help you build strength and muscle mass in your upper body. Additionally, it is important to maintain good form and ensure that you are not overdoing it. Start with a few sets of 10-15 reps and gradually build up to more challenging repetitions as your strength increases. With regular practice, tricep dips can help you reach your fitness goals in no time!

10: Cable Crunches

Cable crunches are a great exercise for targeting your abdominal muscles. Performing this exercise will help you to achieve a toned and defined midsection. To perform cable crunches correctly, you need to start by attaching a rope handle to a cable pulley station. Set the pulley to the mid-level position and kneel down in front of it.

Grasp the rope with both hands, extending your arms in front of you. Keeping your core engaged, slowly curl your torso towards the pulley by flexing your waist until your elbows are at the same level as your head. Pause for a moment and then slowly return to the starting position.

Make sure to keep your head in a neutral position and focus on squeezing your abdominal muscles throughout the entire exercise. Cable crunches are an effective way to strengthen and define your core muscles, so be sure to add them to your regular workout routine!

11: Hanging Leg Raises

Hanging leg raises are a fantastic way to strengthen your core and upper body. This exercise requires minimal equipment and can be done virtually anywhere that has a bar to hang from. It is important to remember to keep your body straight and to keep the movements slow and controlled.

To begin, hold onto a bar with an overhand grip and let your body hang freely. Begin by slowly raising your legs up until they are parallel to the floor while keeping your core engaged. Hold this position for a few seconds before slowly lowering your legs back down again.

This can be repeated for several repetitions to complete one set. Hanging leg raises are an excellent way to improve your core strength and stability, as well as to activate muscles in your arms, shoulders, and back. So why not try adding this exercise to your regular workout routine?

Benefits of a flat stomach

1. Improved Posture: Having a flat stomach can help improve posture as your abdominal muscles provide support to your spine. This can help reduce strain and fatigue on your back and neck muscles, leading to better posture overall.

2. Increased Athletic Performance: Strengthening your abdominal muscles can lead to increased agility and power, which can improve athletic performance. 

3. Better Balance: Core strength is important for balance, so having a flat stomach can help you stay balanced and stable during physical activity.

4. Improved Digestion: Having strong abdominal muscles can help improve digestion by supporting your digestive organs and improving your body's ability to process food. 

5. Reduced Lower Back Pain: Core strength is important for supporting and protecting your lower back. Having a flat stomach can help reduce strain on your lower back and reduce lower back pain. 

6. Increased Confidence: Achieving a flat stomach can be a great confidence boost and can help you feel better about your body.

Conclusion

These are some of the best flat stomach exercises that you can do at home. They are sure to help you achieve that perfect flat stomach!

Sources:

Women’s Health