8 core exercises for a guaranteed flat stomach!

You’ve made up your mind: it’s time to tackle that stubborn little belly pouch that’s been giving your midsection a doughy look. Because let’s be honest — you’d rather enjoy a pastry at the bakery than have one spilling over your waistband. Here are 8 core exercises, inspired by fitness and yoga, to help you achieve a flat, firm stomach.

Exercise n^o1: Classic Plank

The classic plank is the ultimate core exercise — and for good reason. It’s remarkably effective, especially when practised regularly and for progressively longer durations.

• Get down on the floor, resting on your forearms with your hands flat on the ground and your head aligned with your spine.
• Engaging your abs and glutes, rise up onto your toes. Keep your hips level — your body should be as straight as a board.
• Hold the position for 30 seconds, then gradually increase the duration.

The plank is a strength-building exercise that tones the entire core, particularly the rectus abdominis.

Exercise n^o2: Boat Pose

A move inspired by yoga — Paripurna Navasana, for the purists! — this pose is incredibly demanding on the abs. A surefire way to work towards a flatter stomach fast!

• Sit on the floor with your legs extended together in front of you, then gently draw your knees towards your chest to find your balance on your sit bones (the ischial tuberosities).
• Lift your knees. To do so, engage your pelvic floor and hold your calves by sliding your arms under your thighs.
• Stabilise your position by breathing steadily and tucking your chin slightly towards your throat.
• Release your calves and extend your arms forward, parallel to the floor, on either side of your knees.
• Finally, straighten your legs with your feet pointed upward.
• Hold the pose for 4 breaths (to start).
• Gently return to the starting position — no dropping your legs all at once! Bend your knees, lower your feet to the floor and bring your arms back alongside your body.

Aim to perform the Boat Pose 3 times within your fitness routine, and gradually increase the hold: from 4 breaths, work up to 6, then 8. This exercise is excellent for abdominal tone as well as lower back strength.

Exercise n^o3: Side Plank

A variation on the classic plank, the side plank (or “side bridge”) targets the oblique muscles to define your waist and get rid of those love handles.

• Lie on your side, supported by your right forearm and right foot.
• Your left leg rests on top of the right, fully extended. Your left arm rests along your body.
• On an inhale, extend your right arm with your right hand pressed firmly into the floor. Your left arm should point straight up towards the ceiling.
• Use your feet for balance: your right foot is in contact with the floor, while your left foot steps slightly in front of the right to help stabilise the pose.
• Hold the position for 4 breaths, then slowly lower back down.
• Complete 4 to 5 raises, then switch sides.

If lifting your full body feels too challenging at first, you can absolutely perform this exercise balanced on your forearm. The results on your abs will be less pronounced, but it’s a great starting point. Getting a flat stomach sometimes takes a little effort!

Exercise n^o4: Cobra Pose

Staying with yoga, let’s move on to the Cobra Pose, or Bhujangasana. A strength and flexibility exercise that’s highly beneficial for both the stomach and the back.

• Lie face down with your legs extended and your chin resting on the floor.
• Place your palms flat on the floor at shoulder height.
• On an inhale, lift your chest off the floor, pressing through your palms with arms fully extended.
• Your hips should remain grounded, your stomach lifted, your back straight and your lower back supple.
• Hold the pose for 15 seconds to begin with, then work up to 30 seconds.
• On your final exhale, slowly lower back down to the starting position.

You can repeat the pose 4 or 5 times within your workout, taking 15–20 seconds of rest between each repetition. Toned abs guaranteed!

Exercise n^o5: Half Crunch

Inspired by the classic crunch, this variation focuses more on strengthening the deep core muscles for an ultra-flat stomach.

• Lie on your back with your legs and arms extended.
• Bend your knees, bringing your feet level with your hips.
• On an inhale, lift your legs so your knees are bent and your thighs are perpendicular to the floor. Extend your arms in front of you and gently raise your head, without straining your neck.
• Hold the position for 15 seconds to start, then slowly lower back down.

Two goals for this exercise: build up your hold to 30 seconds, then a full minute, and repeat the movement 4–5 times within your core routine.

Exercise n^o6: Bow Pose

This exercise is a must for strengthening the abs and achieving a firm stomach.

• Lie face down with your legs and arms extended.
• Bend your knees and reach back to hold your ankles with your hands.
• On an inhale, lift your head and chest while raising your legs.
• Hold the pose for 15 seconds to begin, then 30 seconds once you’ve mastered the movement.
• On your final exhale, slowly return your body to the starting position.

You can repeat the pose 4 to 5 times, taking a short break between each. A little tip: while in the Bow Pose, try gently rocking back and forth to “massage” your stomach. The Bow Pose is known for its digestive benefits and can help support healthy digestion.

Exercise n^o7: Bird-Dog Pose

This exercise is excellent for strengthening the core, improving balance and gently working the glutes.

• Start on all fours with a straight back, hands, knees and feet on the floor.
• On an inhale, extend your right arm forward and your left leg behind you.
• Hold the position for 15 seconds to start, then work up to 30 seconds.
• On your final exhale, bend your extended arm and leg and slowly lower them back to the floor.
• Perform the pose 4 to 5 times, then switch sides (left arm and right leg).

Include 1 to 2 sets of this exercise in your core routine for a flatter stomach and a stronger back.

Exercise n^o8: Wind-Relieving Pose

Pavanamuktasana, or the Wind-Relieving Pose, is a yoga exercise highly recommended for releasing abdominal tension. If you tend to have a sluggish digestion or suffer from bloating, make this pose part of your daily routine!

• Lie on your back with your arms alongside your body and your legs extended.
• On an exhale, bend your knees and draw them towards your chest. Your thighs press gently against your abdomen.
• Wrap your arms around your knees to hold them in place.
• On your next exhale, lift your head so it “meets” your knees.
• Hold the pose for 1 to 2 minutes, breathing deeply and fully.
• On your final exhale, gently release your knees. Bring your arms back alongside your body and extend your legs, keeping them together.

You can repeat this movement as many times as you like, especially at the end of a workout. It’s a wonderful way to unwind, release tension in the back and support your metabolism. It’s also great for relaxing the hips and toning the thighs — all while helping you work towards a flatter stomach.