In this article
  1. 1. Plank (3 x 30 sec)
  2. 2. Glute Bridges (3 x 12)
  3. 3. Bird Dog (3 x 10 per side)
  4. 4. Leg Raises (3 x 12)
  5. 5. Bicycle Crunches (3 x 20 total)
  6. 6. Side Plank (3 x 30 sec per side)
  7. 7. Dead Bug (3 x 10 per side)
  8. 8. Heel Taps (3 x 20 total)
  9. How to do the plan
  10. Safety first
  11. FAQ

This simple flat stomach workout is for those days when you want to move your body but don't have a lot of time. It's a series of 8 core exercises you can do at home on a mat. The plan you can keep on a Wednesday beats the perfect plan you drop on Thursday.

I'm not a trainer, just someone who likes simple routines for busy weeks. If you are new to exercise, pregnant, or have an injury, please check with your doctor before starting any new plan.

1. Plank (3 x 30 sec)

Start on all fours, then step your feet back so your body forms a straight line from head to heels. Rest on your forearms with your hands clasped. Keep your core engaged and your back flat. Hold this position without letting your hips sag. A strong core is the foundation of many movements. This exercise helps build stability throughout your midsection. It works your abs and back at the same time.

Woman holding a forearm plank on a yoga mat in a living room, side view.
Hold a plank to build core strength and stability.

2. Glute Bridges (3 x 12)

Lie on your back with your knees bent and feet flat on the floor, hip width apart. Place your arms by your sides. Press through your heels to lift your hips toward the ceiling. Squeeze your glutes at the top. Lower back down slowly. This move strengthens your glutes and lower back, which are important parts of your core. It also helps with hip mobility. The movement is slow and controlled.

Woman at the top of a glute bridge on a mat, hips lifted.
Perform glute bridges to strengthen your lower back and glutes.

3. Bird Dog (3 x 10 per side)

Start on your hands and knees, with your wrists under your shoulders and knees under your hips. Keep your back flat. Extend your right arm straight forward and your left leg straight back at the same time. Hold for a moment, then return to the start. Repeat on the other side. This exercise challenges your balance and stability. It works the deep muscles of your abdomen and back.

Woman in a bird dog position on a yoga mat, extending opposite arm and leg.
The bird dog exercise improves balance and core stability.

4. Leg Raises (3 x 12)

Lie on your back with your legs straight. You can place your hands under your lower back for support. Slowly lift your legs toward the ceiling until they are perpendicular to the floor. Keep them as straight as possible. Lower them back down slowly, stopping just before they touch the ground. This move focuses on the lower part of your abdominal muscles. Control the motion without using momentum.

5. Bicycle Crunches (3 x 20 total)

Lie on your back with your hands behind your head and your knees bent. Lift your shoulders and feet off the floor. Bring your right elbow toward your left knee as you straighten your right leg. Then, switch sides, bringing your left elbow toward your right knee. Continue alternating in a pedaling motion. This dynamic exercise works your upper abs and your obliques. Go at a steady pace.

Woman doing a bicycle crunch on a mat, twisting her torso.
Bicycle crunches are a dynamic move for your abs and obliques.

6. Side Plank (3 x 30 sec per side)

Lie on your right side with your legs straight. Prop yourself up on your right forearm, with your elbow directly under your shoulder. Lift your hips until your body forms a straight line. Keep your hips stacked and your core tight. Hold the position, then repeat on the other side. This exercise is great for strengthening your obliques, the muscles on the sides of your abdomen. It also improves balance.

Woman holding a side plank on her forearm on a yoga mat.
Hold a side plank to build strength in your obliques.

7. Dead Bug (3 x 10 per side)

Lie on your back with your arms extended toward the ceiling and your knees bent at a 90 degree angle over your hips. This is the starting position. Slowly lower your right arm and left leg toward the floor at the same time. Go as low as you can without your back arching. Return to the start and repeat on the other side. This move teaches your core to stay stable while your limbs are moving.

Woman on her back doing the dead bug exercise, lowering opposite arm and leg.
The dead bug exercise is great for core stabilization.

8. Heel Taps (3 x 20 total)

Lie on your back with your knees bent and feet flat on the floor. Lift your head and shoulders slightly off the mat. Reach your right hand to tap your right heel, then return to the center. Immediately reach your left hand to tap your left heel. Continue alternating sides. This exercise targets your obliques. Keep your lower back pressed into the floor and use your abs to control the side to side motion.

How to do the plan

To do this workout, perform each exercise for the suggested number of repetitions or time. Complete one set of all 8 exercises, then rest for one to two minutes. Repeat the entire circuit for a total of three rounds. You only need a mat and about 20 minutes. Listen to your body and rest when you need to.

Safety first

  • Check with a doctor before you start if you are new to exercise.
  • Warm up for a few minutes with light movement.
  • Focus on good form over speed or number of reps.
  • Stop if you feel any sharp pain.
  • Breathe steadily through each movement.
  • Stay hydrated by drinking water before and after.

FAQ

How often should I do this workout?

Two to three times a week on non-consecutive days is a good starting point. This gives your muscles time to recover.

Do I need any equipment?

No, this is a bodyweight routine. All you need is a comfortable spot on the floor. A yoga or exercise mat can add some cushion.

Can I do this if I'm a beginner?

Yes, this plan is designed to be simple. Each exercise includes an easier version so you can adjust the workout to your current fitness level.