10 Best Flat Stomach Exercises

There are probably hundreds if not thousands of flat stomach exercises that you can incorporate into your fitness regime. With so many to choose from, choosing the best out of the best is quite a task. Here, I am giving you the 10 best flat stomach exercises that will benefit you most.

Exercise #1: Ball Roll Back

This exercise is a great beginner’s exercise that targets the lower abs. In this flat stomach exercise, you only need a little balance so you won’t fall off the ball.  This easy routine is done in the following way:

1. With your feet firmly planted on the floor and your knees slightly bent, sit on a stability ball and cross your arms on your chest.

2. Slightly lean backwards to make the ball roll towards your lower back; you may look at the ceiling while doing this part.

3. Stop whenever your upper back is parallel to the floor.

4. Pause for a few seconds

5. Roll back up and get back to the seated position in step number 1. Repeat the same procedure 11 times.

Exercise #2: Hip Roll

When trying to target the midsection, one of the best abs exercises is the hip roll. This abs exercise is designed to target the oblique abdominal muscles that are located on the sides of the midsection.


1.  The hip roll is performed in a supine position with your arms stretched perpendicularly to the sides of your body with your palms facing down.

2. With your feet together bend your knees and raise your feet about 3 inches off the floor.

3. Lower your knees to either side of your body. Repeat on the other side of your body for a few counts.

Exercise #3: Bridging

Bridging is a great core exercise which is comparatively simple to execute and requires no fancy equipment. This flat stomach exercise is done in the following manner:


1. Lie flat on the floor with both hands braced beside your body.

2. Plant your feet firmly on the floor in such a position that would make your legs perpendicular to the floor.

3. Lift your midsection up towards the ceiling to straighten your body from your knees through your hips and shoulders. In this position, you will be able to contract your abdominals, lower back and gluteus muscles.

4. Execute this upward and downward movement of the midsection multiple times. You may have 1 cycle per 5 seconds for 2 sets of 8 repetitions.

Exercise #4: Leg Raises

Leg raises are renowned as one of the best certified effective flat stomach exercises. This abs technique is best at strengthening your abs. With leg raises, every part of your abs is worked out, especially the lower abs which are often neglected. It is important to keep your lower abs strong while performing this exercise as having weak lower abdominal muscles will leave you prone to lower back pains. Here are the easy steps to performing leg raises:


1. Lie on your back with your hands wedged under your butt.

2. Lift your shoulders a little as well as your feet off the floor. You may bend your knees slightly if you must.

3. Contract your abs to lift up your legs to angle of 30 degrees while keeping the rest of your body still.

4. Slowly lower your legs back to the previous position/height in step 2, but do not let your feet touch the floor.

5. Execute 2 sets of 8 repetitions.

Exercise #5: Vertical Leg Crunch

Another effective abs routine to shape up the rectus abdominis and the obliques is the vertical leg crunch exercise. This is one of those flat stomach exercises that can be easily performed by anyone.


1. While lying on the floor, extend your legs straight up into the air.  You can cross your knees if you wish. Stabilize yourself by placing your arms on the floor.

2. Raise your shoulder blades and upper body up off the ground by contracting your abs muscles.  This will essentially move your chest towards your feet.

3. Maintain the position of your legs vertically and visualize moving your belly button inwards towards your spine.

4. Hold this position for a count of 3 (1 – 2 – 3).

5. To complete a rep by lower your body. Repeat for 1-3 sets of 12-16 reps

Exercise #6: Stability Ball Crunch

When you start to get bored with doing floor abs exercises, this one’s a good substitute. The stability ball crunch is not just a classic ball exercise for the abs, it is also among the best and most effective flat stomach exercises. This abs routine is also very easy to perform.



1. Position your middle or lower back on your stability ball.

2. Lay your torso flat across the top of the stability ball. You may use your hands to support your head, or cross them on your chest.

3. Crunch your abs and exhale. Pause for 3 seconds.

4. Return to the original position in step 2 and repeat 8 times for two sets.

Exercise #7: Rope Climbers

Here’s another exciting routine among flat stomach exercises. The rope climbers add an exciting style to the traditional abdominal crunch. With rope climbers, your abs undergo a similar range of motion as with its traditional counterpart. However, this exercise is different by its enjoyable rope-pulling motion and the affected range of the upper back and shoulders. This exercise is performed following the steps below:

1. Lie flat on your back on the floor with your hands extending up in the air, as if pulling a rope.

2. Crunch your abs and “climb” the imaginary rope.  This will cause your shoulders to be off the ground.

3. Perform 2 sets of 20 at 30 seconds duration.

Exercise #8: The Seal

This is yet another enjoyable and greatly effective workout among flat stomach exercises. The effectiveness of this exercise is due to the rolling motion initiated by the abs.



1. Sit upright with the bottom of your feet together and loop your hands under and around your ankles.

2. Roll back until your upper back touches the floor.

3. Using your abs, rock your way back up.

4. Repeat for 2 sets at 10 cycles.

Exercise #9: Pikes (Stability Ball)

Pikes using a stability ball is among the coolest flat stomach exercises. As a moderately advanced exercise, this requires a great deal of upper body and abdominal strength. Balance and muscular control are also required to keep your body from falling off the ball. Stability ball pikes are done in the following manner:



1. Get into a push-up position with your shins on a stability ball.

2. Move into the pike position (knees locked) by bending at your hips. Remember to exhale while doing this.

3. Slowly return to the position in step 1 and repeat 8 times for 2 sets.

Exercise #10: Flutter Kicks

Usually used to shape the lower abs, flutter kicks are normally executed at the end of an abdominal workout and when the abs are already fatigued. Though this abs routine does work the abs themselves, it is very important because it also develops the hip flexors; allowing you to get the most out of your workout. Flutter kicks can be done in the following manner:



1. Lie on the floor or on an exercise mat if available

2.  Elevate your legs (straight) with your feet about 2 feet off the floor and place your hands under your buttocks.

3. Perform short kicks in an alternating fashion without bending your knees and while keeping your abs contracted.

4. Perform these flutter kicks for 1 minute.

We hope that as you try all or some of these 10 great flat stomach exercises, you will put your mind and heart into it so that you will be able to see results in as short as two weeks. So get started today to get a flat stomach you’ve always dreamed of.

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