You dream of a flat stomach but you have neither the time nor the desire to spend hours doing abs that strain your neck and back. The idea of a 15-minute express circuit, which can be done in the living room without equipment, then begins to become very attractive. One question remains: what movements to chain together so that this quarter of an hour is really effective, without damaging your body.
This is precisely where the notion of a deep core and respected abdominal strap comes into play. Movement expert Dorothée Marro reminds us of this: she explains in an Instagram video relayed by Femme Actuelle. And his message echoes that of coaches who rely on short but well-constructed circuits.
Flat stomach: why change the way you work your abs
For Dorothée Marro, certain classic abs are downright counterproductive. She warns: . These very compressive movements Ultimately, it describes a
Hence the interest in favoring exercises that work the transverse muscle, this famous natural corset which sheaths the waist. In this approach, each movement is based on breathing: , explains Dorothée Marro, before reminding that A short circuit can then become very effective, as long as it remains precise and regular.
Coach Aurélien’s 15-minute flat stomach express circuit
On Instagram, sports coach Aurélien (@aurelien_coaching) has imagined a special abs circuit designed for beginners, without crunches. The sequence lasts about a quarter of an hour, breaks included, and combines strengthening of the legs, core and deep breathing to refine the waist while working the whole body.
The procedure is simple: we do each block with a 10-second break, keeping our stomach slightly in and our back long.
- 20 classic squats to activate thighs, glutes and core.
- 1 minute of lying down, focused on breathing and the transverse.
- 20 lunges per leg, alternating, to engage the legs while stabilizing the torso.
- 10 push-ups, with option on knees for beginners.
- 1 minute of plank on the forearms, contracting your abs and glutes.
- 1 minute of hypopressive abs on your back, pulling your stomach in as you exhale.
How to integrate this flat stomach circuit over 4 weeks
For this express circuit to truly become transformative, several short programs recommend regular practice of 3 to 5 sessions of 15 minutes per week over 3 to 4 weeks. A good base is to start with a full turn for the first few days, then slowly build up, aiming to sequence movements with more control rather than speed.
The priority remains your feeling: if the lower back pulls or if a feeling of pressure in the pelvis appears, you reduce the amplitude or you take a break. Keeping your breathing in the center, as Dorothée Marro reminds us, changes everything: A simple guide to move forward without burning your wings.
How many times a week do this 15-minute flat stomach circuit?
A frequency of 3 to 5 weekly sessions is often suggested for short circuits, keeping at least one day of real muscle recovery.
How long does it take to see a flatter stomach?
Express programs generally talk about changes in 3 to 4 weeks, provided you stay regular and maintain a good lifestyle.
Is this circuit suitable for beginners who have back pain?
It was designed for beginners, but in the event of lower back pain or pelvic floor weakness, it is better to seek the advice of a health professional.
