Looking to achieve a flat stomach in just one week? While reaching a completely toned body core takes time, you can make a big difference in just seven days with the right exercises and determination. We will provide a daily plan packed with ab workouts at home, helping you engage your entire core and get on track toward a stronger, leaner midsection. So, let’s dive into the exercises that can help you make real progress in one week!
What to Expect from a 7-Day Flat Stomach Workout Plan
Let’s set realistic expectations: in one week, you won’t reach a bodybuilder’s abs, but you can absolutely start seeing and feeling a difference in your core strength and overall toning. When done consistently, these exercises will:
- Engage all parts of your core, including the upper abs, lower abs, and obliques.
- Boost your core strength, which is essential for posture, balance, and overall fitness.
- Burn calories, helping you slim down around the midsection when paired with healthy eating.
Every day, you’ll focus on a different set of belly workouts and light cardio exercises to get toned body core fast. The key is sticking with the plan, so grab a mat, and let’s get started!
7-Day Workout Plan for a Flat Stomach
Below is a daily guide to workouts for a flat stomach in 1 week. By focusing on different core movements and keeping the variety high, you’ll keep your muscles challenged and engaged.
Day 1: Core Activation Day
Let’s kick things off by waking up the muscles in your core.
- Bicycle Crunches – 3 sets of 15 reps
- Reverse Crunches – 3 sets of 12 reps
Why it Works: Bicycle crunches and reverse crunches target both upper and lower abs, helping create a firm foundation for the week. These moves are highly effective for those looking to tone up quickly.
Day 2: Planks and Climbers
Today, we’re combining stability and cardio, helping you get that toned stomach by working the core while also raising your heart rate.
- Plank Hold – 3 sets, 30–45 seconds
- Mountain Climbers – 3 sets, 30 seconds
Why it Works: Planks strengthen the deep core muscles that help you hold a flat belly, and mountain climbers add a burst of cardio to speed up calorie burn.
Day 3: Oblique and Lower Ab Focus
Today’s exercises target the obliques and lower abs, helping add definition to the sides of your core.
- Russian Twists – 3 sets of 20 reps
- Leg Raises – 3 sets of 15 reps
Why it Works: Russian twists engage the obliques, helping create a slimmer, more defined waistline. Leg raises target the lower abs, essential for that lower belly toning.
Day 4: Full Core Engagement
Today’s workout is a full ab circuit to engage all parts of your core.
- Crunches – 4 sets of 20 reps
- Flutter Kicks – 3 sets of 30 seconds
- Heel Touches – 3 sets of 20 reps
Why it Works: Crunches, flutter kicks, and heel touches hit every muscle group in the core, making this a well-rounded day for ab workouts at home in a week.
Day 5: Cardio Core Combo
We’re adding a high-energy cardio element today with high knees while still focusing on the core.
- High Knees – 3 sets of 1 minute
- Side Plank Dips – 3 sets, 12 reps per side
Why it Works: High knees are a great cardio move to help burn fat around the belly, while side plank dips engage the obliques, helping you get a more toned stomach.
Day 6: Core Burnout Day
Today’s moves target the deeper layers of your core, providing a great foundation for future fitness.
- V-Ups – 3 sets of 12 reps
- Hollow Hold – 3 sets, 30 seconds
Why it Works: V-Ups and hollow holds are fantastic for core strength and toning the lower abs, which are usually harder to engage.
Day 7: Recovery and Cardio
Today’s light cardio will help you slim down and give your core muscles some time to rest.
- Light Cardio (20–30 minutes): Choose an activity like walking, biking, or gentle yoga.
- Stretching Routine: Focus on stretching your abs, hip flexors, and lower back.
Why it Works: Active recovery allows your muscles to rebuild, leading to improved strength. Stretching your core also aids flexibility and reduces muscle tightness.
Step-by-Step Instructions for Each Exercise
Let’s take a closer look at how to perform each exercise. Each movement below is designed to engage specific parts of your core, helping you achieve a toned body core faster.
1. Bicycle Crunches
- Start by lying on your back, hands behind your head, and knees lifted at a 90-degree angle.
- Crunch Up: Bring your right elbow to meet your left knee while straightening your right leg.
- Alternate sides in a controlled, cycling motion, focusing on your core.
Bicycle crunches activate the upper and lower core, making them ideal for exercises to get abs fast.
2. Reverse Crunches
- Lie Flat on your back with knees bent at a 90-degree angle and arms by your sides.
- Lift and Curl: Bring your knees toward your chest as you lift your hips slightly off the ground.
- Lower Slowly back down, engaging your core throughout.
Reverse crunches target the lower abs, an essential area for creating a flat belly.
3. Plank Hold
- Get in Position: Start in a forearm plank with your elbows under your shoulders.
- Engage Core: Maintain a straight line from head to heels.
- Hold for 30–45 seconds, focusing on pulling your belly button toward your spine.
Planks are a perfect exercise for a toned stomach because they work the entire core, even the deep muscles that stabilize the spine.
4. Mountain Climbers
- Position: Begin in a high plank with arms straight.
- Climb: Bring one knee to your chest, then quickly alternate, bringing the other knee in as you extend the first leg.
- Continue alternating at a controlled, fast pace.
Mountain climbers bring a cardio element to your core workout, making them excellent for burning calories while toning the stomach.
5. Russian Twists
- Sit Down: Start with knees bent, feet on the ground, and lean back slightly.
- Twist: Hold your hands together and twist your torso to each side, tapping the floor by each hip.
- Repeat for the full set, keeping your core tight.
This exercise is excellent for targeting the obliques, helping create that slim waistline many seek.
6. Leg Raises
- Lie Flat on your back with hands under your hips for support.
- Lift: Raise both legs up to a 90-degree angle.
- Lower Slowly without letting your feet touch the floor, keeping your core tight.
Leg raises are great for targeting the lower abs, often the trickiest area to tone.
7. Crunches
- Start lying down with knees bent, feet flat, and hands behind your head.
- Lift Up: Crunch forward to lift your shoulders toward your knees.
- Lower Back Down in a controlled movement.
Crunches are essential for ab workouts at home as they focus on the upper abs, building the foundation for a toned look.
8. Flutter Kicks
- Position: Lie on your back with your hands tucked under your hips.
- Kick: Alternate kicking each leg up and down in a quick, controlled motion.
- Continue for the duration of the set, engaging your core.
Flutter kicks are perfect for targeting the lower core, essential in any flat belly workout.
9. Heel Touches
- Lie Flat with knees bent and feet flat on the ground.
- Reach: Reach your right hand to your right heel, then your left hand to your left heel.
- Alternate Sides, keeping your core tight and engaging the obliques.
Heel touches provide an excellent burn in the obliques, great for those wondering how to get toned body core fast.
10. High Knees
- Stand Tall: Start standing with feet hip-width apart.
- Raise Knees: Jog in place, bringing each knee up to hip level.
- Continue for 1 minute, keeping your core tight and moving quickly.
High knees add cardio, helping slim down while activating the core.
11. Side Plank Dips
- Get in Side Plank: Start with your right elbow on the floor, legs extended, and body in a straight line.
- Lower: Dip your hip toward the floor, then lift it back up.
- Switch Sides: Complete reps on each side for balanced toning.
Side plank dips target the obliques and are highly effective for tone body inspiration.
12. V-Ups
- Start Flat: Lie down with arms overhead and legs straight.
- Lift: Raise your legs and upper body simultaneously to reach your hands toward your feet.
- Lower Back Down slowly, maintaining control.
V-Ups are a powerful core exercise that works both the upper and lower abs.
13. Hollow Hold
- Lie Flat with arms overhead and legs straight.
- Engage Core: Lift your legs and shoulders slightly off the ground, creating a hollow position.
- Hold for the duration, focusing on keeping your core tight.
This move builds deep core strength, helping those who want to get in shape fast.
By following this seven-day plan and staying consistent with each exercise, you’ll notice increased core strength, better posture, and a leaner stomach. Remember to stay hydrated and complement these exercises with balanced meals. Achieving a flat stomach in 1 week is a great goal to kickstart your fitness journey, and by the end, you’ll feel more confident and ready to keep going toward long-term health and fitness.
