21 Day Flat Tummy Challenge

Welcome to the 21 Day Flat Tummy Challenge!

Complete this workout plan for 21 days and reveal a leaner flatter midsection!

21 Day Flat Tummy Plan

Note: For the best results this 21-day workout plan should be paired with a good nutrition strategy set either at your maintenance calories or a slight caloric deficit so that you can burn fat at the same time as supporting your lean muscle tissue.

If your nutrition is in a surplus above and beyond your nutrient needs you may not be able to burn fat which can limit the number of results you’ll see during this challenge.

Eat enough of the right nutrients to build and repair lean muscle while at the same time taking caution not to overeat and be in a caloric surplus.

For this challenge you’ll be following 3 different workouts with colors assigned to them below:

  • Tummy Tightening Cardio Interval workout (green) designed to help you burn off stubborn belly fat and tighten up your core
  • Flat Tummy Core Workout (orange) that will train your abs to be toned, slim and strong
  • Total Body Strength and Tone Routine (purple) that will help raise your metabolism so you stay lean and slim long-term.

21 Day Flat Tummy Plan Calendar

How to Do the Tummy Tightening Cardio Intervals

This workout is designed to get you moving and burning fat.

Work quickly and do as many reps as you can during the “work” intervals.

Tummy Tightening Cardio Intervals

Take only the brief rest period between exercises but rest as long as you need between rounds (less than 2 minutes between rounds for advanced).

Beginners: Follow 20 seconds of work, followed by 40-second rest and stretch period.
Repeat these 4 exercises 2 times, resting as long as needed between rounds.

Advanced: Follow 40 seconds of work, followed by 20 second rest period.
Repeat these 4 exercises 4 times, resting only 1-2 minutes between rounds.

Here’s How to do each move:

1) Core Focused Mountain Climbers

Core Focused Mountain Climbers

  • Start in a plank position with palms pressed into the ground lined up directly under shoulders.
  • Pull one knee up and through your elbows
  • Round your back and crunch your abs
  • Keep your neck in neutral and your eyes looking straight down towards the ground.
  • Cross over your midline just slightly aiming your knee to your chin
  • Keep your back leg straight with the heel pressing back.
  • Exhale and crunch with each knee raise
  • Inhale as you return back to plank.
  • Move quickly and repeat doing as many as you can during the work time interval

2) High Knee Jog In Place Core Crunches

High Knee Jog In Place Core Crunches

  • Stand up tall with feet together and arms by your sides
  • Jog as you raise one knee up and tighten your core.
  • Bring your opposite elbow forward and flex your ab muscles.
  • Jog and switch sides.
  • Repeat in a continuous jogging motion paying special attention to flexing your core.
  • Move quickly and repeat doing as many as you can during the work time interval

3) Toe Touch Crunches

Toe Touch Crunches

  • Lay on the ground on your back.
  • Lift your knees up into a tabletop position and flex your feet
  • Place your hands lightly behind your head and lift your chest to lengthen your abs.
  • Crunch at the same time as drawing your knees in towards your chest and reach for your toes.
  • Exhale the air out as you tighten your abs as much as you can.
  • Inhale as you relax and lower back to the ground.
  • Move quickly and repeat for as many reps as you can in the work time interval.

4) Standing Twist Crunch, Elbow to Knee (Alternating Sides)

Standing Twist Crunch, Elbow To Knew Alternating Sides

  • Stand upright with your feet together
  • Lift one knee up and towards your midline
  • Bring your opposite elbow towards that knee and touch to the top of your knee as you crunch your abs and exhale the air.
  • Switch and crunch the other side.
  • Move quickly and repeat for as many reps as you can in the work time interval.

Each exercise plus rest period will take 1 minute, so it takes exactly 4 minutes per round including the final rest.

Repeat this 4-minute circuit 2 or 4 times depending on your fitness level. (2 times for beginners, 4 times for advanced).

Flat Tummy Core Workout

This workout includes the best tummy flattening and core strengthening moves to slim your waist and gives you a flat tummy.

You’ll be counting reps during this workout, focusing on the best and most intense muscle contractions and following your breath.

Flat Tummy Core Workout

Take only the brief rest period between exercises but rest as long as you need between rounds (less than 1 minute between rounds for advanced).

Beginners: Do all 4 exercises 2 times, resting only 30 seconds between exercises, and as long as needed between rounds.

Advanced: Do all 4 exercises 4 times, resting only 15 seconds between exercises and 1 minute between rounds.

1) Plank Pelvic Tilts

Plank Pelvic Tilts

  • Start in a forearm plank.
  • Take a deep inhale as you stretch your abs long and look forward and elongate your abs.
  • On the exhale, shorten your abs and look towards your toes.
  • Round your back and tilt your hips forward to shorten the distance between hips and ribs.
  • Blow all the air out as you hold this crunch then relax and inhale again.

DO: 15 Reps following your breath and contracting on each exhale.

2) Towel Slide Knee Tucks

Towel Slide Knee Tucks

  • Fold up your mat and place your hand on the edge.
  • Place your hands as wide as the mat and shoulders lined up directly over wrists.
  • Step onto a towel with both feet and slide it back to straighten your legs and come into high plank position.
  • Slide the towel forward, toward the mat with a goal of tucking your knees into your armpits.
  • Keep your hips up high and the pressure mainly on your hands.
  • Exhale and blow all the air out as you shorten and contract your abs.
  • Slide out back to plank as you inhale.

DO: 10 Reps allowing your breath to set the pace with each rep.

3) Leg Lift Crunch

Leg Lift Crunch

  • Lay on your back.
  • Tuck your hands underneath your pelvis to support and prevent your bones from digging into the ground.
  • Lift your head off the ground and crunch looking towards your toes.
  • Extend your legs out straight and lower them until they are just 6 inches above the ground. (If you feel any lower back pain during this you can point your toes higher or bend your knees).
  • Exhale completely and lift your legs towards your face. Focus on contracting your abs as tight as you can.
  • Inhale as you lengthen and extend your legs toward the ground.
  • Do not lower all the way down, maintain tension on your core throughout the set.

DO: 15 Reps following the pace of your breath.

4) Bridge Pelvic Tilts

Bridge Pelvic Tilts

  • Lay on your back.
  • Take a bridge position by planting your feet and shoulders on the ground.
  • Lift your hips and back off the ground but relax your pelvis allowing your spine to curve.
  • Engage your abdominal muscles and press your hips up as you lift your head and look towards your belly button.
  • Exhale the air out as you flex every muscle in your core and tighten your waist as much as possible.
  • Inhale and relax.
  • Exhale with each flex.

DO: 15 Reps and allow your breath to guide your pace.

The most important aspect of this workout is to focus on each muscle contraction and on your breath. Take your time with each rep and emphasize the quality over the quantity…

And if the recommended rep numbers feel like too much it’s okay to reduce the number of reps to fit your current strength level.

Total Body Strength Workout

This workout will tone your full body working every major muscle group which helps to speed up your metabolism and help you burn fat and get lean all over.

Training your major muscle groups is the best way to get rid of excess body fat and maintain a flat tummy long term.

Total Body Strength Workout

All you need for this workout is one set of dumbbells. I’m using 10’s here but you can choose any size between 5’s to 20’s depending on your strength level.

You can also do these exercises without weights if you don’t have the dumbbells.

Beginners: Follow the suggested reps for each exercise, resting only 30 seconds between exercises. Repeat the circuit of 4 exercises 2 times. Rest as long as needed before the second round.

Advanced: Follow the suggested reps for each exercise, resting only 15 seconds between exercises. Repeat the circuit of 4 exercises 4 times. Rest only up to 2 minutes between rounds)

1) Stationary Lunge + Curl Combo

Stationary Lunge and Curl Combo

  • Start in a lunge position with your front knee bent at a 90-degree angle and your back knee lightly touching the ground.
  • Hold your dumbbells by your hips with your palms facing forward.
  • Press your heel into the ground and rise up to straighten your legs
  • As you rise up, simultaneously curl the dumbbells up towards your shoulders and flex your arms.
  • Lower the weights as you bend your knees and return to the lunge position.
  • Continue this down up motion and exhale each time you rise up.

DO: 10 reps with your right leg forward, then 10 reps with your left leg forward.

2) Single Leg Deadlift

Single Leg Deadlift

  • Start by balancing on one leg and lifting your other leg up behind you.
  • Hold the dumbbells just in front of your thighs with palms facing in.
  • Slowly tip forward as you lift your back leg up high and lower down until the dumbbells almost touch the ground.
  • Feel a stretch in your standing leg.
  • Press your standing heel into the ground as you slowly rise up and flex your butt and hamstring muscles.

DO: 6 reps on the right, then 6 reps on the left, exhaling as you rise up.

3) Squat to Press

Squat To Press

  • Stand with your feet wider than shoulder-width apart.
  • Hold the dumbbells in front of you with palms facing towards each other.
  • Lower down into a squat until your butt is lower than the height of your knees and the dumbbells are at ankle level.
  • Press your heels down to rise up from the squat.
  • Lift the dumbbells up to your shoulders.
  • Press the dumbbells overhead as you flex your entire body and look up towards the ceiling.
  • Lower the dumbbells and repeat.

DO: 8 reps, focusing on your breath and good form.

4) Plank Rows

Plank Rows

  • Get into a plank position with your hands on your dumbbells (this is best if your dumbbells have a flat side, if they are round you may choose to place your hands on the ground instead and the dumbbells just next to your hands)
  • Lower down into a pushup, keeping your core tights.
  • Rise up and shift your weight to one side as you pull one of the dumbbells up to your shoulder.
  • Resist the temptation to rotate – keep your chest and hips facing down.
  • Lower that dumbbell back to position then do another pushup and repeat the lift on the other side.
  • Do one pushup between each lift. Pushup + Lift = 1 rep.

DO: 10 reps alternating sides (5 on each side), exhaling as you lift.

I hope you’ll enjoy this 21-day challenge and see awesome results!

By completing 21 consecutive days of home workouts you will begin to form a healthy habit that will serve you forever. The benefit of this challenge goes far beyond just the 21 days.

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