8 core exercises for a flat stomach inspired by fitness and yoga

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. So here are 8 core exercises inspired by fitness and yoga, from the classic plank to Pavanamuktasana. For each one, you’ll find step-by-step instructions and a hold time to get you started. It’s a great way to give your core a thorough, deep workout.

Exercise 1: Classic Plank

The classic plank is the go-to core exercise, and for good reason. It’s a well-rounded foundation move, 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 works the entire core, particularly the rectus abdominis.

Exercise 2: Boat Pose

A move inspired by yoga (Paripurna Navasana, for the purists!), this pose is incredibly demanding on the abs. A surefire way to put your core to the test!

• 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. Try to lengthen the hold as well: from 4 breaths, work up to 6, then 8. This exercise works the abdominal muscles hard, and the lower back too.

Exercise 3: Side Plank

A variation on the classic plank, the side plank (or “side bridge”) strengthens the oblique muscles. These sit along the sides of your waist, where the love handles are.

• 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 do this exercise balanced on your forearm instead. Your abs will simply work a little less intensely. Building up to the full version takes a little effort, and that’s all part of the process! For more ideas, take a look at our flat stomach routine.

Exercise 4: Cobra Pose

Staying with yoga, let’s move on to the Cobra Pose, or Bhujangasana. A strength and flexibility exercise that gently works 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. Just take 15–20 seconds of rest between each repetition. It’s a great exercise for working your core!

Exercise 5: Half Crunch

Inspired by the classic crunch, this variation focuses more on strengthening the deep core muscles.

• 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 6: Bow Pose

This exercise is a must for strengthening the abs.

• 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 one. A little tip: while you’re in the Bow Pose, try gently rocking back and forth to “massage” your stomach. And if you’re interested in digestive comfort, have a look at our handy tips too.

Exercise 7: 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 to work your stomach and strengthen your back.

Exercise 8: Wind-Relieving Pose

Pavanamuktasana, or the Wind-Relieving Pose, is a popular, gentle yoga exercise that focuses on the abdominal area. To find out more about bloating, read our dedicated article. If you experience persistent discomfort, speak to a doctor.

• 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. It’s also great for relaxing the hips and engaging the thighs, all while working your stomach.

How to plan your core workout routine

There’s no need to do all 8 exercises in one go on day one. Start with short holds: 15 seconds for the Half Crunch or the Bird-Dog, and 30 seconds for the plank. Then build them up gradually as you grow more comfortable. Between repetitions, take a short break to recover.

Save Pavanamuktasana (exercise 8) for the end of your session, as a gentle way to finish. Consistency matters more than intensity. Core work done often, with your body properly aligned, gives your abdominal muscles a deep workout.

Frequently asked questions

Which core exercise should I start with?

The classic plank is the go-to move: it works the whole core, particularly the rectus abdominis. To work the obliques along the sides of your waist, add the side plank. The Half Crunch focuses more on the deep core muscles. Ideally, mix several different core exercises within the same session.

Can core exercises help you lose belly fat?

Core exercises strengthen and work your abdominal muscles, but they don’t target one specific area of the body. Combine them with regular physical activity and a balanced diet. For personalised support, speak to a professional.

Can I do core exercises if I have diastasis recti?

Diastasis recti is a medical matter. Before trying these exercises, ask a doctor or a qualified professional for advice. They can tell you which movements suit your situation.

Related articles

• 8 exercises to slim your waistline
• Hypopressive gym: the method for a flat stomach
• Pilates: 6 exercises to get a flat stomach

Useful categories: Slimming the Belly, Slimming Exercises.

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