Exercises at Home for a Flat Stomach

The greatest factor in a flat stomach is not an increase in stomach muscle, but rather a decrease in overall body fat. Cardiovascular exercise is the body's primary defense against fat storage. A series of body weight exercises, followed by a series of stomach specific exercises that you can do at home without any equipment can both burn fat and increase stomach muscle to give you the flat stomach that you seek.

Body Weight Sequence

Do a 20 to 25-minute body weight workout, alternating among a series of different exercises without resting in between. Incorporate upper and lower body exercises. For example, begin by doing jumping jacks for two minutes, then drop down and do 50 push-ups. Do 50 leg lunges (25 per leg), then do 25 pull-ups. These types of exercises done in sequence, without rest will elevate your heart rate and give you the necessary cardiovascular workout to burn fat. Also, the abdominal muscles are used in almost all body weight exercises, so you will simultaneously be building stomach muscles and burning fat.

The Plank

Take a 30-second water break then go immediately to the plank. The plank is an isometric abdominal exercise, which means that you will be working the muscles without any movement. Sit on the floor on your hands and knees, with your palms flat on the ground. Extend your legs behind you so that the tips of your toes are the only part of your lower body that is touching the ground. The position is similar to how you would start a push-up. Lower your upper body so that you are no longer resting on your palms, but on your elbows and forearms. Keep your forearms parallel to your body and keep your back straight. Hold this position for 60 seconds. You will feel the abdominal muscles working to keep you stable.

Leg Kick

The leg kick is an abdominal strengthening exercise that you perform while lying on your side. Lie down on your right side, resting your lower body on the side of your hip and your upper body on your elbow and forearm. Keep your left leg (top leg) straight and extend it out in front of you in a controlled kicking motion. Hold it there for a two-second count, then swing it back parallel to your right leg. Keep the left leg suspended in the air throughout the exercise. Do not rest it on the floor in front of you or on the right leg when you swing it back. Repeat this six times, then switch legs.