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Best exercises for a flat tummy

The Best Flat Tummy Exercises: Get a Toned Midsection Now

There’s one undeniable fact about each and every one of us (speaking about fitness and appearance that is) – we all desire a flat stomach and abs of steel. Thus, today we’re gonna take a closer look at the best exercises for a flat tummy. Or belly. Or stomach. Or abdominals. Or simply that-middle-section-that-needs-some-thinning.

And apart from an appealing midsection, don’t forget that exercising helps with testosterone levels as well!

In this sense, It doesn’t take a genius to figure out that being physically active is rewarding, right?

That’s why we’re going to exploit that fact and dive into the 5 most effective ways of flattening your core.

And no, forget about boring, run-of-the-mill crunches, etc. I’ll be showing you REAL exercises that make you sweat!


The 5 Exercises That Will Flatten Your Stomach!

Right off the bat, I want to warn you guys – no crunches were used in the making of this post!

What does that mean?

You won’t see me recommending abdominal crunches here, no chance!

It might sound bizarre or like outright lunacy, but let me elaborate on why I’m not keen on doing them:

  • Crunches are an isolation movement

  • Crunches do NOT burn fat around your belly

  • Crunches are not all that challenging for most people

  • Crunches can be replaced by MUCH more efficient movements

What might these movements be? Glad you asked, let’s kick-off!


1. Squats

Sample set and rep scheme:
3-5 sets x 5-6 reps

I can already sense all the WTFs and naysayers going berserk.

How could squats be related to flattening your core and strengthening it?

Sit tight and read on.

Squats are one of the most intense compound exercises, period.

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Yes, they are not an easy thing to do (if you go with a reasonable amount of weight).

And yes you might end up puking if you push yourself too hard and/or go too heavy.

Still, think about how your body has to stabilize the weight and keep your torso tight and composed.

Maybe, just perhaps, your core is the central stabilizer here?

Take a look at the primary muscle groups involved in squats:

  • Glutes

  • Quads

  • Abdominals (abs)

  • Back

Listen, not only will your stomach tighten up, but you will develop great power.

I’m not going to explain why and how this can benefit you.

But let’s just mention that a stable, firm midsection will enhance every part of your life, including the sex one.

Oh, and perhaps the most important aspect of utilizing squats is – its effect on your metabolism plus the hormonal response following a demanding session of squatting.

This directly translates to you having an easier time getting rid of unwanted fat.

What does that mean?

Your abs of steel will not only be as strong as titanium, but they’ll also be visible so that you can cut diamonds on them!

2. Kettlebell Swings

Sample set and rep scheme:
10 sets x 20 reps

Looks similar to squats?

Sure, there are similarities.

The main difference perhaps would be that you won’t be able to swing huge amounts of weight, but the concept here is rather different as well.

Kettlebell swings are meant to combine strength and endurance training at the same time.

Mainly, it increases your athletic performance and makes you more well-rounded.

The swinging motion of the little bomb (as I like to call kettlebells) will inevitably strengthen your core.

The heavier kettlebells you go with, the more profound the effect will be.

Just make sure you execute the proper form, and your lower back will thank you for that.

Here are the muscle groups involved:

  • Glutes

  • Hamstrings

  • Hips

  • Abs

  • Lats

  • Pecs

  • Shoulders

Add the massive amounts of calories burned by doing kettlebell swings and your metabolism will skyrocket.

Ding, ding – that means it’ll be easier for you to shed off some lard, yay!

3. Pull-ups

Sample set and rep scheme:
3-5 sets x 3-7 reps

Once again, I’m sure I’ll get in someone’s hair by including a ‘back’ exercise here.

After all, pull-ups are only good for making your back wider, thicker and more defined, right?

That’s only half the story, guys!

Come on, one of the most fantastic upper body exercises is much more than a mere ‘back’ movement.

Before you become completely bewildered, take a look at the muscles involved in bringing your body up to the bar:

  • Back (upper back muscles, lats, etc.)

  • Abdominals

  • Shoulders (posterior deltoids)

  • Triceps

  • Biceps

  • Forearms

If you’ve ever done a single pull-up in your life, you’ll know just how much your abs are involved during the whole movement.

Your core is your primary stabilizer and its what keeps your body stable when you’re hanging from the pull-up bar.

Don’t believe me?

Try doing pull-ups by consciously excluding your core from the exercise, and you soon realize that you’re swinging like a piece of meat while battling with stability.

For this reason, it’s safe (bulletproof in fact) to conclude that doing pull-ups without engaging your abdominal muscles is the same as swiss cheese without holes – it just doesn’t exist!

4. The Plank

Sample set and rep scheme:
3 sets x 60 secs

Planks are convenient – you can do them everywhere as long as there’s solid ground under your feet.

Planks are not so challenging to do – even a total beginner should be able to last at least a few seconds.

But above all, planks are a BRILLIANT exercise for your belly!

Needless to say, the longer you stay in a plank position, the more your abs will burn until the pain becomes excruciating (in a good way, of course!).

First things first though, give me a moment to highlight the muscles groups involved:

  • Abdominals

  • Back

  • Chest

  • Shoulders

  • Glutes

  • Hamstrings

The greatest thing about planks is that it targets all the muscles in your midsection!

Awesome news if you’re going for a sculpted and toned stomach.

5. The Ab Wheel (of pain)

Sample set and rep scheme:
3 sets x 5-12 reps

There’s a reason why the ab wheel is the last exercise in this list.

And no, it’s not because this is not arguably the most amazing movement for your core. It’s because this is the most challenging one!

An untrained person would probably drop like a bag of sand before even completing a full repetition.

Now, I’m talking about doing ab wheels in a kneeling position – doing standing ab wheels is reserved only for hardcore warriors.

Here’s the beauty of it though – if it’s THAT hard to pull off, it has got to be worth it, right?

Do 3 sets of 12 reps for starters and tell me that your tiny (or not so much) belly ain’t scorching.

Not only is your midsection going to transform into solid steel, but a basic ab wheel is dirt cheap!

The cheapest ab wheel on Amazon costs only $6,48 – talk about a bargain!

The ab roller wheel that I’m currently using is also pretty basic.

But I’ve been using it for years already, so I don’t think you need to go for something too fancy and expensive.

Best exercises for a flat tummy, veggies

Don’t Forget That Great Abs Are Primarily Made In The Kitchen!

Remember, these green foods are much better than junk food or any of that ‘fast’ crap!

Notice how I added the word “primarily”.

Yep, that’s not coincidental guys – nutrition comes first when you even start thinking about getting a sexy six-pack (or a four-pack, because it’s better than nothing).

You can train as much as you want, but if you continue to feast on greasy chicken wings from one of the fast (junk, actually) food chains, your results are mediocre AT BEST!

Even if you count your calories and eat less than what you’re used to – the damage has been done.

I’ll be incredibly kind to save you time here by mentioning my post about the 5 foods that kill testosterone.

Do note that this applies to your health as well.

Sift through the list carefully, because poor eating habits have implications on your general well-being, not just your primary male hormone!

Anyways, let me give you an idea of what the main pillars of superb abs are when it comes to nutrition:

  • Eat clean – no junk, no overprocessed foods, no simple sugars/carbs etc.

  • Restrict calories – calorie deficit will make you lose fat, which in return helps your abs become more visible

  • Bump protein intake – consuming lesser calories could cannibalize your muscle mass. Make sure you consume enough protein so that you don’t look like a Christian Bale in The Machinist.

That’s as simple and straightforward as I could’ve put it.

We don’t have to overcomplicate things fellows, getting your abs to show or just making your stomach flatter has never been rocket science!

Sure, you can always go full keto and reap the benefits if that’s what you want. Ketogenic diets basically make your body transition from using carbohydrates for energy, to fats.

And as two plus two makes four, using fat cells for energy makes your body lose… FAT, voila!

“No amount of exercise will reshape your body without appropriate nutrition.”

– Tosca Reno

I absolutely had to include a quote, because hey, I like quotes!

And also because this lady has a valid point. It applies to fitness in general, but even more so when it comes to your midsection.

I don’t care – you can do thousands of crunches per day, but if you continue to munch on supersized burgers, friends, sodas, etc., no one will know that you have rock-solid abs because they’ll be covered under layers of lard!



Before you jump into action and head over to the gym for some squats or you simply start doing planks and ab wheels at home, let me share my conclusive thoughts here.

Exercising on its own will NEVER get you to low body fat percentages so that your abs become visible.

Sure, they’ll help (a ton, sometimes) and yes, being physically active will benefit you in an awful lot of ways, in general.

However, if your sole goal is to walk your new six pack around the beach, then you’ll need to start by facing your number one demon – food!

Only then will you be able to incorporate the excellent exercises that I shared with you guys into your lifestyle.

And when you combine diet and exercise – boom, you’re onto something.

Are you a fan of the exercises listed above?

Drop a comment below and share your thoughts!


How often should I do exercises for a flat tummy?

It is recommended to perform exercises for a flat tummy at least three to four times a week for best results.

However, it’s important to give your muscles adequate time to rest and recover between workouts, so you should also include rest days in your exercise routine.

Are there any other factors that can help me achieve a flat tummy?

Yes, a balanced diet and cardio exercises can also contribute to achieving a flat tummy.

Eating a diet rich in fiber and protein and low in processed foods and sugars can help reduce belly fat.

Cardio exercises, such as running or cycling, can help burn calories and reduce overall body fat.

Can I target only my tummy with exercises?

No, it is not possible to target only the tummy with exercises.

When you lose weight or burn fat, you lose it from your entire body, not just one specific area.

However, by performing exercises that target the abdominal muscles, you can tone and strengthen them, which can help to create a flatter tummy appearance.

Can I do exercises for a flat tummy if I have back problems?

If you have back problems, it’s important to talk to your doctor or a physical therapist before starting any new exercise routine.

Some exercises, such as sit-ups, may be too strenuous for your back and can cause further injury.

However, there are many exercises for a flat tummy that are safe for people with back problems, such as planks and bird dogs, that can help strengthen the core without putting undue stress on the back.

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I've been fascinated by natural male hormone optimization since 2016. And ever since I've been going through boatloads of different meta-analyses and scientific data associated with increasing testosterone levels naturally. I hold a PhD degree in public health and have 10+ scientific publications on Google Scholar. Thus, in my collective work here you'll find helpful tricks, natural remedies, detailed product reviews (including stuff I've personally tried)... and more!

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Although I'm a Ph.D., I'm not a medical doctor. The content on this websites is meant for educational and informational purposes only, it's not medical advice. The information and other content found on this website is not a substitute for professional medical expertise or treatment.