One of the best ways to reduce your risk of getting cancer, diabetes, and heart disease is to focus on your abs. You heard us correctly — other than ensuring that you look stunning in that fitted outfit, keeping your waist little protects your health according to recent studies. And you’ll look a lot better for it!

Here at Bright Side, we gathered the top 8 flat belly exercises that you can do from the comfort of your own home in just 30 days. Each day you will need only 10 minutes of your time to perform these exercises and you will see the amazing results during your first week.

Your daily routine should start with 4 exercises of your choice. Each one should be done for the amount of time stated with a 10-second break in between. Be sure to repeat 2 times during each session.

The rectus abdominis

When people generally think of a “six-pack”, this is the muscle that they are talking about. The rectus abdominis is positioned between the ribs and the pubic bone at the front of the pelvis.

This muscle can be worked out in 2 different ways:

1. Crunches, 15 times

Crunches are a classic core exercise for defining the abdominal muscles and are ideal for toning the rectus abdominis and oblique muscles.

Exercise technique:

2. Double leg reach, 10 times

The double leg reach is a very effective abdominal exercise, working both the upper and lower abdominals.

Exercise technique:

3. Arm plank with knee dip, 15 times

This exercise works not only your abdominals, but also your arms, glutes, shoulders, and legs.

Exercise technique:

4. Roll-ups, 10 times

Roll-ups strengthen the abdominals while increasing flexibility of the spine.

Exercise technique:

5. Plank hip dips, 20 times

Plank hip dips are ideal for beginners trying to strengthen the abdominals.

Exercise technique:

6. Boat pose aka Navasana, 1 time

Navasana strengthens the abdominal muscles, the legs, and the lower back.

Exercise technique:

7. Windshield, 10 times

This exercise is ideal for strengthening your entire body and should be done toward the end of your workout.

Exercise technique:

8. Mountain climbers, 15 times

The Mountain Climber is an advanced, high-intensity exercise that will get your heart rate up. It’s perfect to incorporate into your daily routine for some cardio.

Exercise technique:

These exercises are ideal for a home workout. You do not need any special equipment to perform them, just your own body and your own will. Please feel free to share with us in the comments which exercise is your favorite and which one you think has helped you the most.

Have a happy workout!