Exercise for flat tummy in 7 days at home

If you’re working towards a flat tummy, there are exercises you can do from home to start seeing results in just seven days. In this article, we’ll outline a series of targeted exercises, lifestyle tips, and a simple plan to guide you on your journey.

How to get a flat tummy

Getting a flat stomach can be challenging, since belly fat and bloating seem the hardest to lose. For many people, the belly is one of the last places to slim down, even as they shed weight from other areas like the thighs, arms, face, or neck. Generally, weight tends to come off evenly across the body rather than from one specific area, so it’s normal to notice gradual changes all over before seeing a slimmer waistline.

You may have heard of “spot reduction,” which refers to targeting specific body areas to burn fat there. However, spot reduction isn’t effective; the body sheds weight evenly, not from one place at a time. While it’s tempting to focus on exercises for your midsection alone, any fat loss will happen throughout your body, resulting in a balanced, leaner shape.

Incorporating core-focused exercises into your workout routine can help you get closer to that flat stomach goal. Core exercises engage large muscle groups, and working these larger muscles means burning more calories since they require more energy. This increased calorie burn supports faster weight loss and a toned, defined midsection over time.

7-Day Flat Tummy Exercise Workout Plan

Here’s a step-by-step, day-by-day workout plan to help you get started. Each exercise targets your core muscles to build strength and tone your midsection.

Day 1: Core Activation

These exercises establish the foundation by engaging core muscles and creating mind-muscle connections.

Bicycle Crunches: Lie flat with your hands behind your head, lift your legs off the ground, and keep your core tight. Alternate bringing one elbow to the opposite knee while extending the other leg out straight. Move slowly and controlled, emphasizing rotation from the torso to engage your obliques.
Plank Hold: In a forearm plank position, place your elbows directly under your shoulders and align your body in a straight line from head to heels. Engage your core by pulling your belly button toward your spine and avoid arching or sagging your lower back. Hold the position without letting your hips drop.
Russian Twists: Sit on the floor with knees bent, lean back slightly to engage the core, and hold a weight (optional) or clasp your hands together. Twist your torso from side to side, touching the ground on each side. For more intensity, lift your feet off the floor to balance on your tailbone.

Day 2: High-Intensity Core

Today is about high-intensity moves that get your heart rate up while targeting the core muscles.

Mountain Climbers: Begin in a high plank with shoulders over wrists. Quickly alternate bringing each knee to your chest, maintaining a steady rhythm as if “running” in place. Keep your hips level and avoid bouncing too much to maintain core engagement.
Flutter Kicks: Lie on your back with hands under your lower back to support it. Raise both legs a few inches off the floor and quickly alternate kicking each leg up and down. Engage your lower abs to keep your back against the floor without straining.
Leg Raises: Lie flat, arms at your sides, and lift your legs together toward the ceiling, keeping them straight. Slowly lower them back down without touching the floor. Engage your abs to avoid arching your lower back.

Day 3: Cardio Core

Combining cardio with core-focused moves will torch calories and help build endurance.

Jump Rope (or High Knees): If using a jump rope, jump with both feet at a steady pace. Alternatively, perform high knees by running in place, bringing each knee up to hip level with every step. Both exercises elevate your heart rate and warm up the body.
Standing Side Crunches: Stand with feet hip-width apart. Place your hands behind your head, bring one knee up to meet the corresponding elbow, and alternate sides. Focus on squeezing your obliques with each crunch.
Heel Taps: Lie on your back, keep your knees bent and feet flat on the floor. Lift your shoulders slightly, reach one hand to the same-side heel, then switch. This move isolates the obliques with a side-to-side crunching motion.

Day 4: Core Strength

Build deeper core strength with slow, controlled movements that require balance and core stability.

Side Planks: Lie on your side, supporting your body on one forearm while stacking your legs. Lift your hips to form a straight line from head to heels. Hold for half the time on each side, engaging the side core muscles.
Toe Touches: Lie on your back with legs extended up toward the ceiling. Reach your hands toward your toes, lifting your shoulder blades off the ground with each reach. Focus on engaging your upper abs as you crunch up.
Bird Dogs: On all fours, extend one arm and the opposite leg while keeping your back flat. Hold briefly, then switch sides. This exercise builds core stability by challenging balance.

Day 5: Oblique Focus

Today is all about the obliques, the side muscles that define your waistline.

Bicycle Crunches: Lie flat and alternate bringing each elbow to the opposite knee in a twisting motion. Keep the movement slow and controlled to fully engage your obliques.
Russian Twists: In a seated position, lean back slightly and twist your torso from side to side, either with a weight or just with hands clasped. For added difficulty, keep feet elevated off the floor.
Side-Lying Leg Raises: Lie on one side and prop yourself up on your elbow. Raise your top leg straight up, engaging the obliques and outer thigh muscles. Complete the set and switch sides.

Day 6: High-Intensity Cardio & Core

This intense day combines cardio with core-strengthening movements for an all-around challenge.

Burpees: Start standing, squat down, place your hands on the floor, and jump back into a plank. Complete a push-up, then jump your feet back to your hands and jump up. Burpees activate nearly every muscle group, including your core.
High Knees: Run in place, bringing each knee up toward your chest as high as possible. Keep your core tight and arms engaged as you move quickly.
Plank Jacks: Start in a plank position and jump your feet in and out, like a jumping jack. Keep your hips steady and your core engaged to stabilize the movement.

Day 7: Recovery & Stretch

Take a well-deserved day to focus on flexibility and allow your muscles to recover.

Yoga Stretch Sequence: Perform gentle yoga poses like Child’s Pose (kneel and stretch arms forward), Cobra Pose (lie on your stomach and lift your chest with hands under shoulders), and Cat-Cow (alternate arching and rounding your spine on all fours). These stretches release tension from the core.
Deep Breathing Exercises: Lie on your back, close your eyes, and take slow, deep breaths. Allow your core to relax completely, inhaling through your nose and exhaling through your mouth. This practice aids relaxation and recovery.

How long before I start to see my flat stomach?

The time it takes to see a flat stomach can vary for each person. Results depend on several factors, like your current body fat percentage, workout consistency, and diet. Typically, you may start noticing some changes within a few weeks if you stick with your routine. However, reaching a fully flat stomach could take a few months or even up to a year of steady effort.