Fed up with feeling self-conscious when your shirt rides up? Does the thought of summer barbecues or beach holidays leave you dreading the “dad bod” comments rather than looking forward to a pint in the sun? You’re not alone. For many blokes across the UK, juggling work, family, and life’s stresses means the dream of a flat, defined stomach feels out of reach—especially without the time or inclination for a pricey gym membership. But what if you could build a stronger, leaner core without ever leaving your living room?
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Blast belly fat and build a solid core with these 13 home exercises for men. No gym equipment needed—just proven moves to help you sculpt a flat stomach. Save this pin for your next home workout!
Introduction
Let’s be clear: achieving a flat stomach isn’t just about vanity. It’s about core strength that supports your back during long commutes or DIY projects, improves your posture at the desk, and boosts overall confidence. The obstacle for most men isn’t willpower—it’s a clear, actionable plan. This listicle cuts through the fitness fads and delivers 13 targeted exercises you can do at home, requiring nothing more than a bit of floor space and commitment. Follow this guide, combine it with sensible nutrition (think fewer takeaways, more home-cooked meals), and you’ll be on your way to a stronger, flatter core.
The List: 13 Exercises for a Flat Stomach at Home
1. Plank
The plank is the cornerstone of core training, engaging your entire abdominal wall, back, and shoulders. It builds endurance and stability, which is fundamental for all other movements. Hold a straight line from head to heels, avoiding sagging hips or a lifted bum.
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Actionable Tip: Start with 3 sets of 20-30 second holds. Focus on breathing steadily throughout.
2. Mountain Climbers
This dynamic move jackharts your heart rate for calorie burn while intensely working the core. It mimics a running motion in a plank position, forcing your abs to stabilise under movement.
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Actionable Tip: Keep your hips low and core tight. Go for speed with control in 30-second bursts.
3. Bicycle Crunches
Superior to standard crunches, this exercise hits the obliques (side abs) and rectus abdominis (the “six-pack” muscle) with a twisting motion. The leg movement also engages the lower abdominals.
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Actionable Tip: Truly focus on touching your elbow to the opposite knee, and don’t rush. Aim for 3 sets of 15 reps per side.
4. Leg Raises
Directly target the stubborn lower abdominals. Lying on your back, you raise and lower your legs, which challenges core stability and strength, helping to flatten the area below the navel.
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Actionable Tip: Keep your lower back pressed into the floor. If straight legs are too hard, bend your knees. Do 3 sets of 10-15.
5. Russian Twists
This seated twisting motion is brutal for building defined obliques and a tight waistline. It improves rotational strength, which is key for functional fitness.
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Actionable Tip: Hold a weight, a tin of beans, or a water bottle for added resistance. Perform 3 sets of 20 twists (10 per side).
6. Flutter Kicks
Another fantastic lower ab burner, flutter kicks involve small, controlled leg movements while your core works overtime to keep your back flat and legs off the ground.
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Actionable Tip: Hands under your glutes for back support. Keep the movements small and fast. Time yourself: 3 sets of 30 seconds.
7. Reverse Crunches
Specifically isolate the lower abs by rolling your knees towards your chest. It’s a more effective and safer alternative to trying to lift your entire lower body off the floor.
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Actionable Tip: Exhale as you curl your hips off the floor, squeezing your abs at the top. Aim for 3 sets of 12-15 reps.
8. Dead Bug
A genius exercise for learning core control and protecting your lower back. By moving opposite arm and leg while keeping your back absolutely flat, you build incredible stability.
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Actionable Tip: Move slowly and with precision. Ensure your lower back stays in contact with the mat. Do 3 sets of 10 reps per side.
9. Hollow Body Hold
A gymnast’s favourite for building a rock-solid, flat core. This challenging isometric hold teaches full-body tension and is one of the most effective ways to train your anterior core.
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Actionable Tip: Start in a shallow hold (arms by your sides, knees bent). Progress to full extension. Hold for 3 sets of 20-30 seconds.
10. Heel Taps
A great exercise for the obliques without the spinal flexion of a twist. Lying on your back, you simply reach down to alternately tap your heels, keeping constant tension in your sides.
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Actionable Tip: Keep your shoulders off the ground throughout. Perform 3 sets of 20 taps (10 per side).
11. Side Plank
Don’t neglect your sides! The side plank directly strengthens the obliques and helps carve out a defined waist while improving lateral stability.
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Actionable Tip: Stack your feet and lift your hips high. Start with 3 holds of 20 seconds per side. Increase time as you get stronger.
12. Scissor Kicks
Similar to flutter kicks but with a wider, scissoring motion. This variation increases the demand on your hip flexors and lower abdominals, enhancing muscle endurance.
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Actionable Tip: Keep legs straight and as low as you can without arching your back. Try 3 sets of 30-second intervals.
13. Burpees
The ultimate full-body finisher. Burpees torch calories, spike your metabolism, and engage your core explosively. A flat stomach requires fat loss, and burpees are a kingmaker for burning energy.
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Actionable Tip: Add 5-10 burpees at the end of your core routine for a metabolic boost. Focus on a tight core as you jump back and up.
5. Conclusion
Building a flat stomach at home is entirely achievable with consistency and the right exercises. This list of 13 moves gives you a complete toolkit, targeting your upper abs, lower abs, obliques, and deep core stabilisers. Remember, visible abs are made in the kitchen too, so pair this routine with a balanced diet and good hydration. Start with 2-3 sessions per week, focus on form over speed, and progressively challenge yourself. The results will follow.
6. Final Call
Found this guide helpful? Pin the image below to your “Home Workouts” or “Fitness Goals” board so you never lose these 13 essential exercises! For the next step in your fitness journey, read our related post: “The Bloke’s Guide to Meal Prep for Fat Loss (Simple UK Recipes).”