6 Effective Training Workouts Women Should Try for a Flatter Belly

Building a flat belly isn’t about hundreds of crunches. It’s about training smarter. Functional training improves how your body moves, strengthens your core, and helps melt fat with efficient, real-life motions. These six exercises not only target your midsection but also boost balance, posture, and coordination.

Let’s break down each move to understand how it works and why it deserves a spot in your belly-shrinking routine.

1. Dead Bug

The dead bug may look simple, but it’s one of the most effective exercises for teaching core stability. It strengthens deep abdominal muscles while minimizing pressure on the lower back.

• Lie on your back with arms pointed up and knees bent at 90 degrees
• Slowly lower your right arm and left leg toward the ground
• Keep your core engaged and back flat
• Return to the start, then switch sides
• Do 3 sets of 12 reps per side

This movement helps you control spinal extension and improves your ability to stabilize your body during more complex movements.

2. Pallof Press

Unlike crunches, the Pallof press targets your core’s ability to resist rotation, which is vital for posture and injury prevention.

• Attach a resistance band to a sturdy anchor at chest height
• Stand sideways to the anchor and grip the band with both hands
• Step out to create tension, then press your hands straight forward
• Hold for 2 seconds, then return slowly
• Perform 3 sets of 10 reps on each side

This move strengthens the obliques and teaches your core to stay stable even under external pressure perfect for everyday movements like carrying groceries or rotating your torso.

3. Plank with Shoulder Tap

This variation of the standard plank adds a balance and anti-rotation challenge, turning a static hold into a dynamic core builder.

• Start in a high plank with feet slightly wider than hips
• Lift one hand and tap the opposite shoulder
• Keep your hips level and avoid rocking side to side
• Alternate hands for 3 sets of 10 taps per side

It forces your core to stabilize while resisting the twist, building strength across your entire trunk while also engaging the arms and shoulders.

4. Woodchopper

The woodchopper mimics natural twisting movements, making it a practical and effective way to tone your obliques and build rotational strength.

• Stand with feet shoulder-width apart, holding a dumbbell or medicine ball
• Start from one hip and swing diagonally up toward the opposite shoulder
• Reverse the movement to return
• Perform 3 sets of 12 reps per side

This move targets the side abs and shoulders, helping to burn belly fat and improve mobility for actions like lifting or turning quickly.

5. Single-Leg Romanian Deadlift

This unilateral exercise strengthens the lower back, glutes, hamstrings, and most importantly core stabilizers that keep your body balanced.

• Hold a dumbbell in one hand, standing on the opposite leg
• Hinge at your hips and lower the weight while the non-standing leg lifts behind
• Keep your back flat and core tight
• Return slowly to the upright position
• Perform 3 sets of 10 reps per leg

Your core works overtime here to stabilize your body during the movement. It’s a great way to correct muscle imbalances and improve control.

6. Reverse Plank

Yes. While it may not look like a belly-focused move, the reverse plank works the posterior chain including the lower back, glutes, and core to help support proper posture and balance.

• Sit with legs extended, palms on the floor behind you
• Push through your hands and lift your hips until your body is straight
• Hold for 20–30 seconds, then lower
• Repeat for 3 sets

This simple move also stretches tight hip flexors and opens the chest, which helps counteract sitting posture and enhances belly visibility.

Final Thought

Functional training doesn’t just make you look good it makes you move better. These six exercises are powerful because they mimic real-life actions while targeting your core from all angles. From the stability of the dead bug to the full-body control of the reverse plank, each movement delivers a unique challenge.

If you want lasting results, consistency is key. Add these exercises to your weekly routine, focus on form, and pair them with proper nutrition. Over time, you’ll notice not just a flatter belly but a stronger, more capable body that performs better in every part of life.