Getting abs and a flat stomach is not just about doing the right exercises. Diet is the KEY factor in getting a flat stomach (check out my daily diet here).

However, a well thought out ab workout routine can go a long way to giving you a flat and toned stomach.

Your abdominals are made up of four main muscles: rectus abdominis, transverse abdominis, internal obliques and external obliques. In order to get defined abs and a small waist, you will need to engage all of these muscles.

These ab exercises target all of the abdominal muscles!

They are all relatively easy exercises that you can do from home or at the gym. Plus there are many variations for these exercises to make them more challenging. My ab workout does vary, but this is the basis.

Here are my ab exercises for a flat and toned stomach!

Enjoy! :)


Hold for 60 seconds.

ab exercises for a flat and toned stomach - plank

To challenge yourself, try doing the plank on a bosu ball!

ab exercises for a flat and toned stomach - bosu plank


Do 20 reps.

ab exercises for a flat and toned stomach - ab curl

To challenge yourself, try doing the ab curl on a swiss or bosu ball! This is my FAVOURITE exercises for the upper abs.

ab exercises for a flat and toned stomach - swiss ball ab curl

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Do 10 reps.

Tip: this exercise works every muscle in your core!

best ab exercises for a flat and toned stomach - medicine ball extensions


Do 20 reps.

best ab exercises for a flat and toned stomach - russian twists


Do 30 reps.

Tip: this exercise also works every muscle in your core!

best ab exercises for flat and toned stomach - bicycle crunches

Repeat twice. I try to do these ab exercises three times per week. If you have any other exercise requests, please let me know!

And if you want to see my other workouts, you can find them here.

Love Rachael xx

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Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

17 Responses

  1. Hi Rachael,

    Love this abs workout, really fun though I feel as though my hips/lower half of my stomach area look flatter but wider since doing this 3 times a week. Could I have build too much muscle in this area? What can I do about it? Thanks, Rachel

  2. I keep coming back to this site occasionally, and I’m always surprised how trim you are and how killer these exercises are. I did these today and felt like I got an amazing stabilizing workout!

  3. Would doing this exercises also help to get rid of muffin tops? I have a slight one so if I did this for a week and a half of doing it Monday, Wednesday, and Friday and 2 circuits would I see results? Thanks!

    1. Hi Margaret, Rachael here. These exercises would tone your mid section but wouldn’t get rid of the fat. That comes from a really good diet and proper exercise including cardio, weights and HIIT x

  4. Hi Rachael, love your blog! If I started doing this work out three times a week, how long do u think it would take to see results? Xx

    1. Thanks Natasha! It would also depend on your diet. If you start eating healthy and exercising 3 times per week you would probably start to notice results yourself within the first few weeks xx

  5. Love your blog! Fantastic information and now fantastic workouts.
    Just wondering how often these abdominal exercises should be done? Would you say every day or every other or just 3 times a week?
    thank you so much :-D xxx

  6. Gonna be trying this today ☺️ love your blog Rachael.
    Do u have any good total body workouts ?? I’d love to see more off your workouts routines ☺️☺️

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