flat tummy exercises at home

Flat Tummy Exercises: 12 Minute Workout For Smaller Waist & Flat Belly

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Want a quick workout to help shrink your waistline and tone your midsection?

You should try this 12 minute flat tummy and tiny waist workout.

No equipment or accessories needed to perform any of these exercises. The only thing you will need is your own bodyweight.

The Flat Tummy Exercise Overview

To be honest, this workout routine is going to challenge you.

Yes, it's beginner friendly.

However, it's going to push you out of your comfort zone and if you want a change then that's something you must do.

You'll be doing five separate workouts that engage all of your abdominal muscles.

The rest times between each set will be 30-40 seconds. Try to keep rest time between that time frame to maintain a level of intensity.

Also make sure that you're properly hydrated before starting this workout.

You will be sweating a lot!

The workout chart below will give you the amount of sets and reps for each exercise.

Okay, let's break down each workout.

1. High Leg Switches

You're starting off the routine with a low-impact core workout.

This will work your upper and lower abdominal muscles.

Flat Tummy Exercises

How to do it

  • Get into starting position A with your right leg straight at a 45 degrees angle and your left leg bent up towards your chest.
  • Now slowly switch your legs holding the same angle, while tightening your core.
  • Slowly perform a bicycle motion with your legs while keeping good form.

2. Elbow-to-knee Crunch

This is another low-impact core workout that will help to target your obliques and lower abs.

Elbow-to-knee Crunch

How to do it

  • Get into the starting position lying on your back, hands behind your head and legs straight.
  • Slowly perform a crunch with your right elbow touching your left knee, hold that position for one second.
  • Return to the starting point, then do another crunch with your right fingers touching your left toes.
  • That completes one rep.

3. Tabletop Hops

Not only will you engage the core with this move but also your upper body.

Because you will be engaging more muscles, to perform this exercise you will end up burning more calories.

Tabletop Hops

How to do it

  • Get into the starting tabletop position as shown in the image above, both palms flat on the ground and knees tucked under your chest.
  • Now you're going to perform an explosive jump backwards, landing into the position shown in the image above.
  • Hold the position for one second then return to the starting point and repeat.

4. Donkey Plank Hops

Another exercise that will help to supercharge your calorie burn.

It's a twist on the standard plank exercise.

It's a combination of several moves that will test your core stability. During this workout make sure to keep your core tightened as it will help with the stability.

As a result, you will be recruiting more muscles all over your body to keep you stable.

Note: A workout video will be provided below demonstrating each exercise.

Donkey Plank Hops

How to do it

  • Get into the starting plank position as demonstrated in the image above.
  • Now slowly lower your knees to perform a jump while opening your legs apart.
  • Hold that position for one second and return to the starting point.
  • Lower your knees again to perform a back jump, lift both legs as high as possible and return to the starting point.
  • That completes one rep.

5. Climber Hops

You probably have done this workout before.

This is just another name for the mountain climbers or plank runners.

When it comes on to getting smaller waistline and toning your core, this is one of the best moves you can do.

How to do it

  • Get into the starting plank position as shown in the image above.
  • Now perform the running motion with your legs at a reasonably fast pace.
  • Perform the required amount of sets as shown on the chart below.

Flat Tummy Exercises challenge

See The Workouts in Action

How To Use These Flat Tummy Exercises

To get the best results possible you have to train at least 3 times a week.

If you have more than 12 minutes to spare you can add another routine like any of the following below:

But remember, none of this will work if you're ending the day in a calorie surplus. You have to be in a calorie deficit to help drop the excess fat from your midsection.

Now this doesn't mean you should starve yourself.

It simply means that you should eat nutrient-dense foods that will keep your stomach filled.

Avoid highly processed foods and replace it with wholesome foods.

If you want to see an example of a meal plan check out this guide here.

Remember, at the end of the day consistency is what produce results.

So keep at it and stick to the plan.

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