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7 Wall Exercises for Flat Stomach (With Step by Step Instructions)

A flat stomach has more to do with consistent exercise and a balanced diet than simply doing countless sit-ups. No matter how many crunches you do, if you’re not eating right and maintaining a regular fitness regime, you might struggle to achieve the toned midsection you desire.

If you’re seeking wall exercises for a flat stomach, it’s because you have your diet and exercise routine down pat.

Not sure whether you’re fit enough for what we’re about to discuss? Check out our blog – Does Wall Pilates Really Work?, to know exactly what wall exercises can and can’t do for you. Hint: sculpting a flat stomach may be one of them.

Now, about wall exercises for a flat stomach. Wall exercises are a great way to add variation to your workouts, and the best part is that they can be done anywhere. In your living room, when you have a few minutes between tasks, or even during commercial breaks – you could always squeeze in some wall exercises.

We’ve compiled a list of seven easy-to-follow wall exercises, designed to help you sculpt a flat stomach. We should mention that a “flat stomach” doesn’t necessarily mean a six-pack. These exercises will target your entire core, helping to strengthen and show the muscles that make up your midsection.

Can I Lose Belly Fat With Wall Pilates?

No.  Wall Pilates is neither intense enough nor does it target specific abdominal muscles to burn considerable calories. However, practicing wall Pilates can improve your core strength, posture and flexibility – all of which are essential for a flat stomach (10).

One of the key benefits of wall exercises is that they engage your core muscles without putting too much strain on your back. 

This is especially important if you have any existing back issues or injuries.If you can’t do crunches, sit-ups, Russian twists or any of those traditional ab-sculpting exercises without feeling back pain, wall exercises can give you results without causing discomfort.

Another reason we’re fronting wall exercises for flat tummy is that they require minimum equipment and can be modified to suit your fitness level. Whether you’re a beginner or a seasoned athlete, you can do wall exercises for a flat stomach with no equipment and still get a challenging workout for your core.

We all know how hectic life can get, leaving us with little or no time for exercise. Having a standard routine with wall exercises for a flat stomach at home is easily one of the most efficient ways to fit in a quick workout. No need to spend time traveling to the gym or waiting for equipment – just find a wall and get started!

Lastly, we’ll talk about functional fitness. You may not use wall Pilates for weight loss, but there’s no denying that it’s a great form of functional exercise (10).

Functional exercises are those that mimic everyday movements and help us perform daily tasks with ease. With wall exercises, you’ll be training your core muscles to support your spine, maintain good posture, and prevent injuries related to daily activities (13).

Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app and experience the versatility first-hand!

Are Wall Ab Workouts Effective?

Wall ab workouts are effective for strengthening the core muscles, which in turn can lead to a visibly cinched (and flat stomach. 

The key is to combine these exercises with a healthy diet and overall fitness routine. Don’t just rely on wall exercises alone, but rather use them as an addition to your existing workout plan.

Other ways that wall ab workouts will influence how flat your stomach looks include:

  • Debloating – exercise can help reduce bloating and water retention, making your stomach look flatter (9).
  • Improving posture – a strong core can improve your posture, making your stomach appear flatter and more toned (15).
  • Burning calories – while wall exercises may not burn as many calories as high-intensity workouts, they still contribute to overall calorie expenditure which can aid in weight loss and flat stomach goals (15).

Check out our wall pilates ab workout article for more wall ab workouts.

Which Exercise Is Best for Flat Tummy?

Some of the best wall exercises for a flat tummy include:

  1. Wall Plank (can be modified to side plank or knee plank)
  2. Wall Squat Hold
  3. Wall Sit-Ups
  4. Mountain Climbers Against the Wall
  5. Leg Lifts Against the Wall
  6. Side Bends Against the Wall
  7. Wall Bridge With Leg Extension

Wall Plank

The wall plank targets your entire core, including the rectus abdominis (the six-pack muscles), obliques, and the deep-lying transverse abdominis. It also engages your shoulders, arms, and glutes, for a comprehensive workout.

To perform the Wall Plank:

  1. Stand facing the wall.
  2. Lean forward and place your palms flat against the wall, shoulder-width apart.
  3. Walk your feet backward until your body forms a straight line from your head to your heels.
  4. Ensure your hands are in line with your shoulders.
  5. Squeeze your core and maintain this position.
  6. Keep your body straight; don’t let your hips sag or your butt stick out.
  7. Look straight ahead at the wall to keep your neck aligned.
  8. Hold this position for 30 seconds to start.
  9. As you get stronger, try to hold the plank for longer durations.


Wall Squat Hold

The Wall Squat Hold targets the quadriceps, hamstrings, glutes, and calves, while effectively engaging the core muscles. It’s an excellent exercise for lower body strength and endurance, and it also helps tone the stomach by engaging various core muscles (14). Find out how to further target your lower body at home in our wall pilates for butt blog.

To perform the Wall Squat Hold:

  1. Stand with your back against a wall.
  2. Walk your feet away from the wall while keeping your back against the wall.
  3. Lower your body down the wall until your thighs are parallel to the floor.
  4. Your feet should be hip-width apart, and your knees over your ankles.
  5. Press your lower back into the wall and engage your core.
  6. Keep your chest lifted and shoulders relaxed.
  7. Hold this position for 20-30 seconds to start.
  8. As you gain strength, increase the time you hold the squat.

Wall Sit-Ups

Wall Sit-Ups target the midsection, particularly the rectus abdominis and obliques. They are an excellent exercise for building core strength and endurance, which can contribute to a toned, flat stomach.

To perform Wall Sit-Ups:

  1. Start by sitting on the floor with your legs extended.
  2. Position your buttocks about a foot away from the wall.
  3. Lean back and place your lower back and hips against the wall.
  4. Place your hands on your thighs, palms down.
  5. Engage your abs and slide your hands toward your knees while keeping your back and hips against the wall.
  6. Return to the starting position in a controlled manner.
  7. Repeat.

Read more: Wall Pilates for Butt: A Quick Guide for Beginners

Mountain Climbers Against the Wall

Wall Mountain Climbers target your core, while also working your shoulders, chest, and legs. This exercise increases your heart rate, helping you burn more calories.

To perform Wall Mountain Climbers:

  1. Begin in a high plank position with your hands on the wall.
  2. Keep your body in a straight line from your head to your heels.
  3. Pull your right knee towards your chest.
  4. Extend your right leg back to the starting position.
  5. Now, pull your left knee towards your chest.
  6. Extend your left leg back to the starting position.
  7. Repeat, alternating legs.

Leg Lifts Against the Wall

Wall Leg Lifts work your lower abdominal muscles and hip flexors. The weak lower abdominal muscles are responsible for the mommy pooch. This exercise engages them effectively to help tighten and tone the lower stomach.

To perform Wall Leg Lifts:

  1. Begin by lying on your back on the floor, your bottom close to the wall.
  2. Place your legs straight up against the wall.
  3. Keep your arms by your sides, palms facing down.
  4. Slowly lower one leg down towards the ground.
  5. Lift it back up. Repeat with the other leg.

Side Bends Against the Wall

Wall Side Bends target your oblique muscles. This exercise can help define the sides of your waistline, contributing to a toned stomach.

To perform Wall Side Bends:

  1. Stand with your right side next to the wall, feet hip-width apart.
  2. Raise your right arm and place your palm on the wall.
  3. Slowly bend to your left, sliding your right hand down the wall.
  4. Return to the starting position.
  5. Repeat on the other side.

Wall Bridge With Leg Extension

The Wall Bridge with Leg Extension works your core, glutes, and hamstrings, as well as your balance and stability.

To perform Wall Bridge with Leg Extension:

  1. Start by lying on your back with your feet flat on the wall and knees bent at a 90-degree angle.
  2. Press your feet into the wall and lift your hips off the ground.
  3. Extend one leg straight out, keeping your hips lifted.
  4. Hold for a few seconds, then lower your legs and hips.


Which Exercise Burns The Most Belly Fat?

High-intensity exercises are known to burn more belly fat due to their ability to raise your heart rate and increase metabolic rate (2). It’s a good thing HIIT is more of a type of exercise, rather than a specific one. This means you can incorporate HIIT into almost any workout, including wall exercises for a flat stomach at home.

To make your wall exercise routine HIIT, follow the main principle which is to alternate between high-intensity effort with short rest periods. For example, do 30 seconds of the Wall Plank followed by a 10-second rest, before moving on to the next exercise. 

This will not only help you burn belly fat but also make your wall exercises more challenging and effective overall. Mix and match different wall exercises to create your own HIIT routine that targets your core and helps you achieve a toned stomach.

Once you decide to go the HIIT route, your wall exercise routine may not be as long as traditional ones, but it’ll be more intense. You may also find yourself needing to take longer breaks between exercises or reduce the duration of exercises until you get used to the intensity.

In addition to incorporating wall exercises into your workout routine, a nutrient-dense diet is necessary for achieving a toned stomach. Regular exercise and proper nutrition go hand in hand when it comes to reaching your fitness goals. So, don’t forget to fuel your body with nutritious foods that fit into your daily calorie needs (4).

Dropping pounds by the dozens without putting yourself through the wringer is everyone’s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? Keep yourself in prime shape with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!

How Many Times a Week Should You Do Wall Pilates?

You should do wall Pilates at least twice a week and as many times as you wish since it’s a low-impact exercise. However, to achieve a toned stomach and overall body strength, it’s recommended to have a mix of different types of exercises in your workout routine. This could include cardio, strength training, and flexibility exercises along with wall Pilates.

Give yourself enough rest days between workouts so that your muscles can recover; this will help prevent injuries and lead to better results (3).

An ideal routine may include wall Pilates on active rest days as follows:

  • Monday: 30 minutes of cardio + full-body strength training
  • Tuesday: Rest day or light activity like walking, swimming, or yoga
  • Wednesday: Wall Pilates routine + flexibility exercises
  • Thursday: Rest day or low-impact cardio like cycling or rowing
  • Friday: Full-body strength training + HIIT incorporating wall exercises
  • Saturday & Sunday: Rest days or light activity

A different approach could be to focus on wall exercises 3-4 times a week and alternate between cardio, strength training, and flexibility exercises on the other days.  It’s all about finding a routine that works for you and allows enough time for rest and recovery.


How Can I Get a Flat Stomach In 7 Days?

Assuming you’re not aiming for fat loss, which takes longer, you can flatten your stomach in 7 days by dealing with bloating. Here are some tips to help reduce bloating and create the appearance of a flatter stomach in 7 days:

  1. Watch your sodium intake: sodium can cause water retention and make you feel bloated (12). Try to limit ultra-processed foods, as they tend to be high in sodium.
  2. Reduce your highly-processed carbohydrate intake: Cutting back on highly-processed carbohydrates and incorporating complex carbohydrates instead, can help aid digestive issues due to the fiber content, helping to reduce bloating (1).
  3. Avoid ultra-processed foods: Foods like cookies, instant noodles, energy drinks, sweetened beverages etc are high in fat, sodium, sugar, and calories. These foods are nutrient-poor and can lead to overeating. Consider healthier alternatives to improve digestion and well-being. (5).
  4. Drink plenty of water: Staying well-hydrated can help avoid constipation and bloating.  Aim for at least eight glasses of water a day (7).
  5. Increase your fiber intake: Fiber helps regulate your digestive system and prevent constipation, which can cause bloating. Focus on getting enough fiber from whole foods like fruits, vegetables, and whole grains (7).
  6. Practice good posture: Standing up straight and engaging your core muscles can help give the appearance of a flatter stomach.
  7. Incorporate wall exercises: As mentioned earlier, wall exercises can help debloat by stimulating blood flow and improving digestion (7).

By following these tips, you can reduce bloating and create the appearance of a flatter stomach in just 7 days.

If you’re trying to burn belly fat, 7 days isn’t enough time to see significant results. However, incorporating a mixture of HIIT and wall exercises into your routine can help you make progress towards achieving a toned stomach in the long run. Remember to also prioritize proper nutrition, rest, and recovery for optimal results.

Read more: Does Wall Pilates Work? Discover Why Wall Pilates is the New FitTok Hype



  • Why Is Wall Pilates So Effective?

Wall Pilates is effective because it’s accessible; you don’t need much equipment or even a lot of space to perform wall exercises. You also don’t need a lot of experience as most wall exercises can be modified to suit different fitness levels. Additionally, the support from the wall allows for proper form and alignment, making the exercises more effective.

  • How Long Does It Take To See Results from Wall Pilates?

It could take weeks, or even months, to see significant results from any exercise routine. Consistency and patience are key when it comes to seeing results from wall pilates for weight loss for beginners. 

However, with proper form and a well-rounded routine that includes other types of exercises, you may start to notice improvements in your core strength and posture within a few weeks.

  • How Many Calories Do You Burn In Wall Pilates?

According to a study by the American Council on Exercise, a 50-minute Pilates session can burn an average of 175 calories for a beginner routine  and 254 calories for an advanced routine (11). However, the number of calories burned can vary depending on factors like intensity level and individual body composition. Wall pilates for weight loss at home is not necessarily meant to be a high-calorie burning workout; it’s more focused on strengthening and toning.

The Bottom Line

Wall exercises are a great addition to any workout routine, especially if you’re looking to target your core and achieve a toned stomach. 

By incorporating high-intensity intervals, proper rest days, and following a balanced diet, you can make the most out of wall exercises and reach your fitness goals. Remember to listen to your body and make adjustments as needed for an effective and enjoyable workout experience.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Could your intestinal gas and bloating be a result of Complex Carbohydrate Intolerance or Lactose Intolerance? (2001,badgut.org)
  2. Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective (2021,nih.gov)
  3. Effects of Consecutive Versus Non-consecutive Days of Resistance Training on Strength, Body Composition, and Red Blood Cells (2018,nih.gov)
  4. Eat Healthy (2022,health.gov)
  5. Everything in moderation? Focusing on ultra-processed foods(2019,badgut.org)
  6. How to Beat the Bloat (n,d,nm.org)
  7. Is the gut an athletic organ? Digestion, absorption and exercise (1993,nih.gov)
  8. Nutrition & Fitness (2015,hhs.gov)
  9. Physical activity and intestinal gas clearance in patients with bloating (2006,nih.gov)
  10. Pilates – health benefits (2022,betterhealth.vic.gov.au)
  11. Pilates: Health Benefits, How to Get Started, and How to Get Better (Everyday Health) (2022,ace,org)
  12. Salt and Water Retention (n,d,actiononsalt.org.uk)
  13. The benefits of a functional exercise circuit for older adults (2005,nih.gov)
  14. The Effects of Modified Wall Squat Exercises on Average Adults’ Deep Abdominal Muscle Thickness and Lumbar Stability (2013,nih.gov)
  15. The real-world benefits of strengthening your core (2012,nih.gov)
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