5 Proven Ab Workouts to Get Flatter Abs Fast Without Equipment

A toned, flat stomach is one of the most desired fitness goals for many people. Whether it’s for better posture, improved core strength, or just feeling more confident in your clothes, working on your abdominal muscles can bring big results when done right. But if you’re hoping that endless crunches will melt belly fat, it’s time to shift your strategy. Spot reduction doesn’t work. What does work is combining full-core training with clean nutrition, overall movement, and consistency.

This article lays out five effective ab workouts you can do anywhere. These moves hit every part of your core, including upper abs, lower abs, obliques, and deep stabilizing muscles. They require no equipment and are suitable for all fitness levels.

1. Leg Raises – Sculpt and Strengthen Your Lower Abs

Leg raises are one of the most effective exercises to target the lower part of your abs, which is a stubborn area for many. This movement also strengthens the hip flexors and improves lower-body control.

How to Do It:

Lie flat on your back with your legs extended and arms by your sides or hands tucked under your glutes for support. Keeping your legs straight, lift them toward the ceiling until they are perpendicular to the ground. Lower them slowly without letting your feet touch the floor.

Reps: 3 sets of 10 to 15 reps

Trainer Tip: Keep your lower back pressed into the mat throughout the movement. If you feel discomfort, bend your knees slightly or perform the exercise one leg at a time.

2. Flutter Kicks – Activate Your Entire Core

Flutter kicks are a high-rep movement that builds core endurance and fires up your abs from top to bottom, especially the lower portion. They also challenge the hip flexors and obliques.

How to Do It:

Lie on your back with your legs straight and hands placed under your glutes. Raise your legs about six inches off the floor. Alternate kicking your legs up and down in small, quick motions.

Duration: 3 sets of 30 to 45 seconds

Trainer Tip: Engage your core to keep your lower back on the ground. If your back arches, try lifting your legs a bit higher or bending your knees.

3. Plank Variations – Build Deep Core Strength and Stability

Planks don’t just sculpt abs; they build total-body tension, stabilize your spine, and improve posture. Mixing variations keeps the core fully engaged and prevents plateauing.

How to Do It:

Start with a forearm plank. Rest your forearms on the ground with elbows under your shoulders and legs extended behind you. Keep your body in a straight line from head to heels. Engage your glutes and draw your belly button in toward your spine.

Add side planks to activate your obliques. Stack your feet and balance on one forearm with the other hand on your hip or reaching upward. Hold, then switch sides.

Hold Time: 20 to 60 seconds per variation, 3 sets total

Trainer Tip: Avoid letting your hips sag or pike. Keep your neck in line with your spine and breathe steadily.

4. Reverse Crunches – Target the Deep Lower Abs

Reverse crunches are perfect for activating the transverse abdominis, the deep core muscle responsible for pulling your stomach in and supporting spinal health. They’re great for flattening the belly and improving internal core strength.

How to Do It:

Lie on your back with your knees bent at a 90-degree angle and feet off the ground. Place your hands beside you or under your hips. Engage your core and lift your hips slightly off the floor, bringing your knees toward your chest. Lower back down with control.

Reps: 3 sets of 12 to 15 reps

Trainer Tip: Move slowly and avoid using momentum. Think about curling your pelvis off the floor using only your abdominal muscles.

5. Toe Touches – Tone Your Upper Abs and Improve Flexibility

Toe touches are a simple and effective move that focuses on the upper abs while also improving hamstring flexibility and shoulder mobility. It’s an excellent finisher for any core routine.

How to Do It:

Lie on your back with your legs extended straight up toward the ceiling. Reach your arms toward your toes and lift your shoulder blades off the ground, engaging your upper abs. Slowly lower back down with control.

Reps: 3 sets of 15 to 20 reps

Trainer Tip: Avoid pulling on your neck. Keep your chin slightly lifted and eyes on the ceiling. Modify by bending your knees if the straight-leg position causes strain.

Final Thoughts: The Key to a Flatter Core

These five ab exercises hit all the right muscles and can help you build a flatter, stronger midsection—if paired with proper nutrition and overall fitness. Remember, getting visible abs is about reducing overall body fat while strengthening the muscles underneath.

To speed up your progress:

• Combine these exercises with full-body strength training and cardio
• Drink plenty of water and eat a clean, protein-rich diet
• Get adequate sleep and manage stress to support recovery and hormonal balance

Stick with this core routine three to four times per week, and you’ll start to see noticeable improvements in both strength and appearance.