The bulges that settle around the stomach often come to the forefront when the good weather arrives. Between swimsuit fittings and photos on the networks, this famous complex can quickly spoil the fun of your vacation. However, a very concrete solution exists at home.
Fitness coach Alexandre Mallier shared on Instagram a simple anti-bulge routine, without equipment, designed to work the abdominal core and boost cardio. His flat stomach workout at home combines a few key movements, to be repeated in a circuit to maximize the effects.
Why a flat stomach workout at home helps smooth out bulges
On ProTrainer, the coaches remind us that obtaining a flat stomach requires above all burning more calories than we consume, by focusing on movements that use the whole body and alternate muscle strengthening and cardio activity. Working only the abs is not enough, because the body does not choose precisely where it gets fat.
Muscle mass also plays a key role in limiting abdominal fat. Coach Maria Luque explains that for her, developing muscle mass therefore remains a central strategy, at any age.
Alexandre Mallier’s anti-bulge routine to reproduce at home
In his filmed session, Alexandre Mallier offers a short circuit to do at home, which combines cardio and strengthening the abdominal core. After a little warm-up, he continued:
- 50 alternating knees, raising the knees towards the chest.
- 40 jumping jacks, legs and arms spreading then tightening.
- 20 bear walks, advancing on the ground on hands and feet to plank.
- 15 back lunges with knee raise, to be performed on each side.
- 30 seconds of standing abs in twist, torso rotating from right to left.
Alexandre Mallier recommends doing three rounds of this circuit, with a 30-second break between each series. This circuit organization quickly increases the heart rate while using several muscle groups, which ProTrainer highlights to promote energy expenditure.
Adapt flat stomach training and accompany it with a healthy lifestyle
If you’re just starting out or have fragile joints, there’s nothing stopping you from reducing the repetitions or replacing jumps with dynamic walks, then progressing. On ProTrainer, the coaches also recommend three to four short abdominal sessions per week, focused more on core training and hypopressive abs to strengthen the transverse muscles.
However, exercise alone is not enough to make the rolls disappear. ProTrainer emphasizes that diet plays a major role: achieving a slight calorie deficit, by favoring healthy, unprocessed foods, helps reduce abdominal fat over time.
How to start this flat stomach workout?
Warm up, reduce reps, progress week by week.
How many movements are in the routine?
Five circuit exercises, repeated over three rounds.
Are abs enough to lose belly fat?
No, fat loss is general, not localized.
