53 Home Exercises for a Bikini Belly

Don’t be fooled into thinking you need a gym membership or fancy gym equipment at home to get a bikini belly. I mean who knew you’d be stuck at home in quarantine with the COVID19 pandemic, right?

Bodyweight exercises are extremely effective and can be done anywhere. They are one of the BEST ways to get fit and lose belly fat. In fact, instead of wasting time and money on getting to an overcrowded gym, you can be DONE your workout in the time it just takes to drive there.

Sorry to say the following 53 exercises will take away the ‘I don’t have time’ excuse to get your workout done.

Oh, and if you want to know how to put these exercises together, check out the short 15-minute video follow along workouts here.

Start off any workout with a simple warm up like this:

Then get a sweat on with these…53 of the safest most effective exercises to strengthen your body and burn off belly fat.

1. Plank

Lie face down with forearms on the floor and hands turned upwards.
Extend the legs behind the body and rise up on the toes.
Keep the back straight, with shoulders, hips, knees and ankles in a straight line.
Tighten the core.
Hold the position for required time; one minute is a good target to aim for.

2. Side Plank

Roll onto one side
Balance on an elbow and one foot.
Make sure the hips are lifted and the core is engaged.
Keep the back straight, with shoulders, hips, knees and ankles in a straight line.
Hold the position for required time; one minute is a good target to aim for.

3. Mountain Climber

Start in a high plank, shoulders directly over hands.
Bring the left knee forward directly under the chest while keeping the right leg straight behind.
Keep the hands on the ground and core tight.
Then switch sides with the left leg extended behind the body with the right knee forward.
Work to keep the back flat and hips low, speed is not as necessary as a tight core.

4. X Body Mountain Climber

Brace your abs. Start in the top of the push-up position.
Keep your abs braced, pick one foot up off the floor, and slowly bring your right knee up to your left elbow.
Do not let your hips sag.
Keep your abs braced and slowly return your leg to the start position.
Alternate sides until you complete all of the required repetitions.
Modify – drop to the knees to rest when needed

See video:

Smart Training – Cross body mountain climber

5. Spider crawl

Brace your abs. Start at the top of the push-up position.
Keep your abs braced, pick one foot up off the floor, and slowly bring your right foot up to the right elbow.
Do not let your hips sag.
Keep your abs braced and slowly return your leg to the start position.
Alternate sides until you complete all of the required repetitions.
Modify – drop to the knees to rest when needed.

6. Screech

Start in push-up position with hands on the floor.
Engage your core muscles, as you do in a plank.
Bring your right foot towards the right hand as done in the spider crawl
Place the foot as close and flat as possible to your right hand.
Reach towards the ceiling with your left hand
Reverse the movement and push your body back to the starting position.
Repeat, except on the next repetition, and switch to your left leg.

Alternate back and forth for prescribed repetitions:

7. Get Ups

Get into a plank position.
Lower the body from hand to elbow on one side and then the other to go into the low plank position.
Push back up, one hand at a time to return to high plank position.
Alternate the hand that you push up on first each time.

See video:
Smart Training – Get Up

8. L Seat

Start in a seated position with the legs extended in front and feet flexed.
Place the hands on the floor and slightly round the torso, chest over knees.
Lift the hips off the ground, hold for five seconds and release.

9. Bird Dog Plank

Get down on the floor in push-up position
Place the arms underneath your shoulders, perpendicular to the floor, feet together
Keep the body in a straight line from ears to ankles
Extend your right arm and your left leg at the same time
Keep your body aligned during the entire movement, abdominals braced
Keep alternating sides while keeping your pelvis tucked and core stabilized
Repeat for the prescribed number of repetitions

10. Bird Dog

Get down on the floor on your hands and knees
Keep the hands directly underneath your shoulders, perpendicular to the floor
Extend your right arm and your left leg at the same time
Keep your body aligned during the entire movement, abdominals’ braced
Hold position for required time.
Repeat with other arm/leg

11. Bodyweight Chops

Stand with feet shoulder width apart.
Push your hips back slightly and turn your shoulders to the right.
Interlock your hands just outside your right knee.
Pull your arms across your torso in a diagonal line.
Straighten your knees and hips and turn your shoulders so your fist ends up above your left shoulder.
Follow your fist with your eyes all the way up you turn and move your body as a unit.
Keep your shoulders and head aligned throughout.
Reverse the sequence back to starting position and repeat.
Switch sides and repeat.

12. Leg Raise

Get into face up, prone position.
Press lower back into the floor.
Raise shoulders slightly off the ground.
Lift legs together to right angles to the ground.
Slowly lower the legs until it feels like the lower back cannot maintain contact with the ground, at this point, the legs should be brought back up to the starting position.
To increase intensity, the lower the legs are brought to the ground, the more difficult the exercise.

See video:
Smart Training – Floor Leg Raise

13. Shoe Touch

In face up, prone position, pull heels in tight to butt.
Lift shoulders slightly off the ground, neutral spine (ears in line with shoulders).
Try to reach and touch same hand to same toe.
Repeat on opposite side
Keep lower back pressed to the ground, tightening your abs.

14. Bicycle Crunch

Lie on your back
Bring one elbow towards the opposite knee.
Alternate opposite knee to elbow.
Ensure the lower back is pressed into the floor at all times.

15. Wall Sit

Slowly slide your back down a wall until the thighs are parallel to the ground.
Make sure the knees are directly above the ankles.
Squeeze the thighs together to engage inner thighs.
Keep the back straight and flat against the wall, hands pressed onto the wall as well.
Hold for prescribed time; one minute is a good target to aim for.

16. Squat

Stand with the feet parallel or turned out 15 degrees—whatever is most comfortable so the knees track over the toes.
Bend at the hips as if to sit in a chair.
Push the knees outward as the butt lowers until the thighs are parallel to the floor.
Make sure the heels do not rise off the floor.
Press through the heels to return to a standing position.

See video:
Smart Training – Bodyweight Squat

17. Prisoner Squats

Place hands behind head with hands interlaced.
Squeeze the elbows backwards to engage the upper back.
Keep the chin up, while squeezing the upper back to keep elbows in retracted position.
‘Sit’ into squatting position and return to standing.

18. Pistol Squat

Stand holding the arms straight out in front of the body.
Raise the right leg, flexing the right knee and ankle.
Push the hips back to sitting position while balancing on the left leg.
Keep the right leg raised off the floor.
Return to standing and repeat on the other side.

19. Lunge

Stand with the hands on the hips and feet hip-width apart.
Step your right leg backward.
Slowly lower body until left (back) knee is close to or touching the floor and bent at least 90 degrees.
Try to achieve a 90-degree angle at the hip, knee, and ankle.
Return to the starting position and repeat on the other side.

See video:
Smart Training – Reverse Lunge

20. Curtsy Lunge

Do a reverse lunge as above.
Draw a circle with the right foot from the front to behind the left foot when stepping backward.
The right knee will bend towards the floor and align more closely with the left ankle.
Keep the torso upright and the hips square.

21. Swing Lunge

Stand with your feet shoulder-width apart.
Step forward with one leg into a lunge position, taking a larger than normal step.
Drop your back knee to the floor and bend your front knee, keeping your body upright.
Step onto the front foot and bring the left foot forward into a lunge.
Return to start by stepping front foot backward.
Repeat with the other leg.

22. Alternating Reverse Lunge with Overhead Reach

Start with your feet hip-width apart, with your arms by your side
Raise straight arms over head, shoulders down, thumbs pointing behind
Step back with your right foot until your left thigh is parallel to the floor.
The right knee should almost touch the floor.
Make sure you keep yourself upright and core muscles engaged.
Drive through the heel of your left foot to step back to the starting position.
Repeat on other side.

23. Reverse Lunges with Rotation

Start with your feet hip width apart, hands clasped and arms extended in front.
Step back with your right foot until your left thigh is parallel to the floor.
The right knee should almost touch the floor.
Make sure you keep yourself upright and core muscles engaged.
Drive through the heel of your left foot to step back to the starting position.
Repeat on other side.

See video:
Smart Training – Reverse Lunge with Twist

24. Bulgarian Split Squats

Get into split squat position, with your rear foot elevated on a bench or step that’s 12 inches high.
Toes should be resting on the bench.
Lifting the rear foot higher increases the range of motion and intensity.
Modify by keeping the back foot on the ground.
Lower down until the working thigh is parallel to the floor.
Hold this position for 3 seconds before driving the weight through the heel of the front foot to return to starting position
Repeat on the other side.

25. Lateral Lunge

Take a step directly to the side.
Touch the toe with opposing hand, bending forward slightly at the waist.
Push off the heel to standing position.
Repeat on opposite side.
Optional: Add a hop in between steps.
Touch the knee instead of the toe to modify depth

26. Step Up

Find a step or bench and stand directly in front.
Place the right foot on the elevated surface.
Step up onto the heel of the right foot.
The left leg should be straight.
Return to start.
Repeat on opposite side.

27. Reverse Bench Step

Stand at the top of the bench.
Slowly drop one foot to the ground and touch toe, try not to push off bottom toe
Lift or ‘step up’ on heel of top foot.
Repeat on opposite side.

28. Reverse hip lift

Lie on the back and bring the heels in towards the butt.
Create a 90-degree angle at the knee.
Keep the weight on the heels.
Raise the hips off the ground.
Squeeze the glutes, hold 3 seconds.
Lower close to the floor.
Repeat.

29. One-legged reverse hip lift

Lie on the back and bring the heels in towards the butt.
Elevate one leg to bring knee over hip.
Create a 90-degree angle at the knee with the other leg.
Keep the weight on the heel.
Raise the hips off the ground.
Squeeze the glutes, hold 3 seconds.
Lower close to the floor.
Keep hips square to the floor.
Repeat on other side.

30. Fire hydrant

Assume a 4 point position on hands and knees.
Lift right knee to the side while lifting left hand off the ground.
Keep left arm and right leg parallel to the floor.
Keep hips square to floor.
Extend right leg to intensify.
Repeat on the other side after prescribed time or reps.

31. Calf Raise

Stand at the edge of a step.
From a standing position, slowly rise up on the toes.
Keep the knees soft.
Hold briefly, then lower down to starting position.
Repeat.

32. Standard Push-Up

Keep abs braced and body in a plank position with a straight line from toes to shoulders.
Hands should be just slightly wider than shoulder width apart.
Lower body to the floor, chest 2 inches off the ground.
Pause for one second.
Return to the starting position.
Drop to the knees or elevate the hands on a bench to modify.

See video:
Smart Training – Push Up

33. Proper push up

Keep abs braced and body in a plank position with a straight line from toes to shoulders.
Hands should be just slightly wider than shoulder width apart.
Lower body completely to the floor.
Extend arms to the side, pause for one second.
Return to the starting position.
Drop to the knees or elevate the hands on a bench to modify.

34. Rotational Push-Up

Keep abs braced and body in a plank position with a straight line from toes to shoulders.
Hands should be just slightly wider than shoulder width apart.
Lower body to the floor, chest 2 inches off the ground.
Pause for one second.
Return to the starting position.
Rotate one arm towards the ceiling, balancing on the other hand.
Repeat on the other side.

35. Atomic push up

Keep abs braced and body in a plank position with a straight line from toes to shoulders.
Rest toes on kitchen towels on a smooth surface or paper plates on carpet.
Hands should be just slightly wider than shoulder width apart.
Lower body to the floor, chest 2 inches off the ground.
Pause for one second.
Return to the starting position.
Bring knees into the chest.
Return legs to starting position.
Drop to the knees or elevate the hands on a bench to modify.

36. Triple Stop Push Up

Keep abs braced and body in a straight line from toes to shoulders.
Hands should be slightly wider than shoulder width apart.
Lower body towards floor, but halfway down pause for one second.
Continue to lower until the chest is 2 inches off the ground.
Pause for one second.
Push off the floor until halfway to starting position.
Pause for one second.
Return to the starting position.
Drop to the knees to modify.

37. Decline Push Up

Keep the abs braced and body in a straight line from toes to shoulders.
Place the hands on the floor slightly wider than shoulder-width apart.
Place the feet on a bench.
Slowly lower chest to the floor.
The steeper the decline, the more difficult the push up (the lower the decline, the more modified).
Push through your chest, shoulders and triceps to return to the start position.
Keep your body in a straight line at all times.

38. Handstand Push-Up

This is an advanced exercise.
Place a 2-inch mat under the head.
Kick the feet up into a handstand position against a wall creating a tripod with the hands and head.
Lower the head towards the floor slowly by bending the elbows.
Touch the head to the floor.
Bring the knees down towards the elbows.
Push the heels up to the ceiling while pushing off the heel of the hand to return to the start.

39. Prone Sky Diver

Lie face down on the ground.
Lift the arms and legs off the ground, palms down, bottoms of feet upwards.
Ensure the ears are in line with the shoulders to keep a neutral spine.
Hold the position.
Lower slowly.
Repeat.

40. Blackbird

Lie face down on the ground, arms above head.
Lift the arms off the ground, palms down.
Slowly hover the arms over the ground so that arms create a T position.
Switch from palm down to palm up position.
Continue to bring the hands towards the side of the body.
Lift the palms over the hips towards spine.
Bring the hands up towards the middle back as far as possible.
Lift the elbows as high off the ground as possible to create ‘wings’.
Hold the position.
Slowly reverse the movement to return to the start with hands above head.
Ensure the ears are in line with the shoulders to keep a neutral spine.
Repeat.

41. Wall Stick Ups

Stand with the back against a wall.
Feet should be as close to the wall as possible and the butt, upper back, and head should all be in contact with the wall at all times.
Hold the arms overhead, palms forward.
Keep the shoulders, elbows, and wrists touching the wall.
Slide the arms down the wall to form a 90-degree angle at the elbow.
This should open up the chest and bring the shoulder blades down and together, contracting the muscles between the shoulder blades.
From the bottom position, slowly slide the arms up until they are straight and in a “stick-em up” position.
Work to improve your range of motion so elbows, shoulders and wrists can stay in contact with the wall.
The goal is to improve shoulder mobility and postural control.Advanced: apply pressure at the elbows as if to push the wall backwards.

42.Dip

Place hands beside hips on the edge of a bench, arms locked, fingers forward, thumbs towards the side.
Drop bottom down as arms bend, elbows move backwards.
Return to start by pushing on the heel of the hand, locking the elbows.
Ensure back/hips are close to the bench.
Maintain a short range of motion.
*If a deep stretch is felt at the front of the shoulders, modify the depth and ensure the back isn’t too far from the bench.
Intensify by extending the legs to a straight-legged position.

43. Shoulder Stabilization Series (I, T, W, Y)

These exercises can be done on the floor or on an exercise ball.
Lie down on the stomach with arms extended overhead and palms facing each other.
Move the arms into each letter formation.
With each rep, squeeze the shoulder blades together to engage the upper back and rear deltoids.
Keep the head in a neutral position, ears balanced over shoulders.

44. Stationary sprint

Bring alternating high knees towards the chest in a running action on the spot.
Pump the opposite arm forward with each knee lift.
Keep up a rapid pace for allotted time.

45. Jacks

Start in an upright standing position, arms touching sides.
Simultaneously hop into a straddle position while extending the arms sideways so they are parallel to the floor.
Hop the feet to starting position and hands down at sides.
Repeat at a rapid pace.

46. Crocodile Jacks

Stand with feet shoulder width apart with the arms at the side.
Jump and land with the feet in a straddle position while swinging the arms diagonally opposite to form an X.
Jump back to starting position as you swing in the arms in the opposite X formation.
Repeat at a rapid pace.

47. Butt Kicks

Stand with the feet shoulder width apart.
Alternate and drive the heels toward the butt as fast as possible.
Pump the arms in a running motion.
Keep a bend in the elbow.

48. Skater

Stand with the feet shoulder width apart.
Take a large step laterally.
Drive off the foot to take a large step onto the other foot.
Repeat at a rapid pace.
To increase intensity, bend at the waist and swing the arms.

See video:

Smart Training – Skater

49. Squat Jump

From squat position, powerfully jump to fully extended position.
Raise arms overhead.
Decelerate as feet touch the ground, return to squatting position.
Modify – eliminate the jump to rise up onto the toes.

See video:
Smart Training – Squat Jump

50. Box jumps

Jump onto a box very softly placing the heels firmly on the box
Step down
Repeat

51. Burpees

From a standing position, drop down into plank position.
Draw the legs back towards the hands.
Jump up.
Repeat
Add a push up from the plank position for a more advanced burpee.
To modify – do a burpee walk out:
From the plank position, walk one foot out, then walk the other, the walk the feet in, one at a time.
Modify – do a full body extension (eliminate the squat thrust/plank/push up).

See video:
Smart Training – Burpee

52. Box jump burpee

Jump onto a box very softly placing the heels firmly on the box
Step down
Perform a regular burpee

53. Sit out

Assume a front plank position but bring the knees in close to the elbows
Kick one leg through to the opposite side
Rotate and do the same on the other side
Optional: lift the hand to balance on one hand as the leg kicks through

There you have them, 53 body-toning exercises that you can do right at home.

If you’re a woman over 35 looking for even more exercises and the secret sauce that combines them to give you the belly-flattening results you’ve always wanted, take a look here.