5 of the Best No-Equipment Workouts for Flat Stomach


Feeling and looking your best is always in vogue and having a strong core is the cornerstone for both. Move through these different exercises and follow the one that you’re comfortable to help tone your belly. The best part is there’s no need for equipment. You can do these workouts just about anywhere.

15 Minute No-Equipment Workout

Source: Self.com

This 15 minutes no equipment workout is the brainchild of Las Vegas-based trainer Alyssa West, an instructor at TruFusion. This workout involves nine moves and hits many of your different muscles in your core and arms.

Workout structure

  • Perform each exercise for one minute
  • 30 seconds rest in between

Plank to dolphin. Start with a forearm plank. Keep your arms parallel to one and other and palms flat on the floor. Lift your hips up and back, creating an inverted V with your body. Pause and slowly come to the starting position. Continue for 1 minute.

Pushup. Start this exercise with a high plank. Keep your shoulder above the wrist and spine long. Steadily bend your elbow and bring your body to the floor. Apply force to the palms of your hands to straighten your arms. Continue for one minute.

Plank tap. Come to a high plank with your feet hip-width apart. Touch your right hand to the left shoulder. Switch sides. Engage your core and glutes to keep your hips as still as possible. Continue for one minute.

Forearm side plank with twist. Come to a forearm side plank on your left side. Rest your left elbow on the floor below your shoulder. Keep your right arm behind your head. Rotate your body towards the floor. Bring your right elbow to meet your left hand. Be careful not to let your hips drop. Perform this exercise for one minute, then repeat on the opposite side.

Bicycle crunch. “Bicycle crunches let the arms rest but create enormous work in the midsection by moving the upper body and lower body simultaneously,” “The emphasis is on bringing the opposite elbow and knee together while still maintaining a flat back on the floor,” tells Alyssa West to Self.com

Come to a sitting position. Bend your knees, lift your feet and keep your hands behind your head. Position your chest up and your back straight. Gently lean back to engage your abs. Slowly twist and bring your right elbow to your left knee, while straightening your right leg. Continue for one minute.

Plank to downward dog. Start with a high plank. Keep your wrists under your shoulder. Place your feet hip-width apart. Gently push your hips up and back, to move into a down dog, with your heels reaching forward towards the floor. Keep your core tight. Slowly shift your way forward to come back into a high plank. Continue for one minute.

Diamond push-up. Start with a high plank. Keep your hands in such a way that your thumbs and forefingers form a triangle. Lower your torso towards the floor to do a pushup. If you find this challenging, lower your knees to the floor. Continue for one mute.

Lateral plank walk. Come to a high plank. Keep your shoulders above your wrists and abs tight. Gently step your right foot and right hand to your right side. Follow it up with the left foot and left hand. Take a few steps and then change direction. Continue for one minute.

Boat Pose. Sit with your knees bent. Keep your feet flat on the floor. Hold your legs under your thighs. Slightly lean back and slowly lift your feet off the floor so that your shins are parallel to the floor. Straighten your arms in front of you at shoulder height with palms facing up. Raise your legs toward the ceiling, so that your body forms a V shape. Be in this position for one minute.


 Belly Fat Burner HIIT- With No Equipment


Source: Fitness Blender

Workout structure

  • 20 secs on ten secs off
  • 3x each workout
  • Equipment none

X-Burpee. Drop down, stretch your legs wide with your hands touching the floor. Jump up and spread your arms wide.

2 Jack jumps+ 4 High Knees. Jump and move your feet wide, then bring your knees up to your chest.

Flutter Kick Squats. Hop forward backward and then squat.

Evan Burpees. Come to a plank, kick down, jump squat, come back up and jump again.

Split Jumps. Stand tall and keep your feet hip distance apart. Take a big step forward with one leg and lower your body towards the floor. Bend both your legs at a 90-degree angle at the bottom of the lunge. Drop your back knee and jump to switch the feet. Land in a bent knee lunge. Repeat.

Butt kickers. Stand erect and do movements like you’re going for a jog. Kick your heels to touch your butt nearly.

Crusty Jump Lunge. Make a crusty lunge on each side and jump in the middle. Follow it up with

  • Up and Out Jacks

Static Squat. Sink down into squat and pause. Bounce back.

3, 2, 1 Lunges

Come into a lunge in steps of 3, 2 and 1 and switch sides.

Low Impact Cardio Workout: No-jump Belly Fat Burner Interval Workout

Source: Fitness Blender

Workout structure

  • Ten intervals of 50 seconds on
  • 10 seconds rest

Warrior lunges. It’s an excellent low impact move. Come down with one foot forward. Lean up, get a nice torso stretch, stretch back through the spinal cord and come down. Switch feet.

Toe Touch Kick. Lift your hand up above your head. Lift your legs up and to your chest and touch the toes with your hands. Touch both the legs and come down for a squat.

3 High Knees+Kick. It is a good recovery routine.  Keep your chest up and bring your knees to a 90-degree angle, or higher each time. Do two high knees and kick.

Walk Down + Side Star. Bend all the way down, walk with your hands to a plank position. Turn and open your arm up on each side. Walk back up.

3 Torso Twists + Knee. Keep your shoulders down, engage your abs and rotate your body, a quarter and turn your right. Turn to your left. Bring your knees to your chest. Repeat on the other side.

Tricep push+ Child’s Pose. Drop down to your foot. Place your hands, so elbows are close to your sides. Sink down then directly back up. Go back into a child’s pose.

Follow it up with Bicycle Crunches.

Back Bow Pulls. Flip over to your stomach. Press your tummy on the mat. Pull your shoulder blades together. Lift your legs off the mat, to come up, then, pull back. Slowly bring your head back down to the mat.

Three flutter Kicks + Leg Pulls. Turnover so that your front faces the ceiling. Bring your legs to a 90-degree angle. Flutter your legs. Holding your knees with your hands and bring it to your chest.

Leg Cross-Bridges. Lying down, fold your right leg. Cross your left leg over your right leg. Lift your torso up and bring back down. Switch sides. If you find it hard, just stick with both feet on the ground.

Yoga for Flat Stomach

Source: Yogabody

Start on all fours with your hands and knees. Make sure your fingers are spread nice and wide. Inhale and look upward dropping your belly down.

As you exhale, gently bring your chin to your chest and curl, like an angry cat. Repeat a few times. You might feel good if you move around a little bit, left and right or circling, your torso counterclockwise or clockwise.

When you’re ready, come into a plank position to prepare for side plank. Lower your left knee down on the mat exactly under the lower hip. Turn your right foot on the mat. Stretch the right arm nice and high to 12’0 clock. Engage your core muscles and feel the balance.

Smoothly lift the right foot off the ground. You’ll feel that your belly is working hard. Come back to the plank position. Push up into a down dog. Lift your left leg high up, opening your hips, nice and comfortable. Bring your left foot down and across to the right side of your body. Repeat these moves three times. Switch sides and repeat.

Circuit Workout: Blast Your Belly Fat


Source: shape.com

Workout structure. Perform each of these exercises back to back once with little or no rest in between.

  • After the last exercise, rest up to 60 seconds.
  • Repeat the full circuit 2 more times.
  • Do this workout up to four nonconsecutive days per week

T- Balance to knee raise reach

  • Sets: 3
  • Reps: 10

Stand on your right leg with knee slightly bent. Extend your right arm overhead, while your left arm hangs by the side. Bring your left leg straight behind your hips. Lower your torso, until it comes parallel to the ground. Return to the starting position. Repeat and switch side.

Bear crawl

  • Sets: 3

Come on your fours, brace your abs. Slightly lift our hips, so your knees raise off the floor. Crawl forward with the left hand and left foot. Immediately repeat on the other side. Only crawl as far as you could and return backward. Continue for 45 secs.

Kneeling rear lunge

  • Sets: 3
  • Reps: 10

Cross arms over your chest and stands with your feet together. Step your right leg back lower into a lunge. Bend your right knee down to the floor. Bring your left foot back to a kneeling position. Quickly step forward with your right leg and stand up. Come back to the starting position. Repeat it on the other side, that’s one rep.

Tuck Jump

  • Sets: 3

Keep your feet hip-width apart. Slightly bend your knees and keep your arms at your sides. Jump up by bending your knees in front of your hips, and tapping your hands on your thighs. Do as many jumps in 45 seconds.

Single leg setup press

  • Sets: 3
  • Reps: 10

Lie face up. Extend your legs, cross your right leg over the left. Prop your upper body on your elbows. Extend your arms, press your torso and your right leg up. Do it on the other side to complete one rep.

Plank Pike Jack

  • Sets: 3

Come to an elbow plank position. Keep your feet slightly wider than your hip width. Keep your abs engaged. Jump feet together, as you engage lower abs to lift your hips. Press your chest back towards your thighs. Your body should resemble an inverted V. Return to the starting position. Complete as many as possible in 45 seconds.

Top flat-belly tricks

  • Enjoy a snack that contains protein between 3 p.m and 4 p.m. Try some protein bar, low-fat cheese or some almonds with an apple. Never miss this snack because it boosts your metabolism and balances blood sugar. The lower your blood sugar, the lower your insulin. Be known that insulin makes you store fat around your middle.
  • Reduce your sugar intake close to zero grams as much as possible. It will keep your insulin levels low. It will also maintain high glucagon levels. Glucagon is a hormone that significantly helps to reduce your belly fat.
  • Chew your food well because it prevents bloating. Chew your food until it becomes like applesauce in your mouth. With proper chewing, you digest your food well. Well digested food prevents gas and bloating.
  • Control your portion sizes. Include whole-grain foods and monounsaturated fats in your diet.
  • Add boxing to your cardio routine. When you’re throwing the punches, you’re engaging your core and twisting your Thus you’re working all your ab muscles.
  • Salt in your diet could result in a bloated tummy. You can use natural sea salt or kosher salt that is low in sodium. Stay away from soy sauce it will practically cause instant bloating.
  • The best thing for your abs is Your abs get strengthened every time you laugh.
  • Finally, work all your core, skip processed foods and do your planks religiously. “The plank is a favorite, but we take it to another level opening and closing the legs like scissors while at the same time raising and dropping the hips! So not only are you strengthening the core but also timing the hips, thighs, and waist. [We also do] the trunk twist along with a back row using the bands. The benefit of this exercise will give you flat abs and coke bottle obliques while removing those fat handles from the back and arms.”- Kourtney Kardashian’s trainer, Don Brooks, toeonline.

Try these workouts that we’ve discussed and share your thoughts in the comments section below.


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