Flat stomach: the 15-minute abs circuit designed by a coach for testing without crunches

Working on your abs without spending hours on it – that’s the challenge many athletes are taking up in 2026. A flat, well-sheathed abdomen has to be earned, of course, but time is often an obstacle. Sports coach Aurélien, known as @aurelien_coaching on Instagram, offers a 15-minute express circuit that targets the abdominal muscles without resorting to crunches.

Why muscle strengthening is essential for visible abs

Muscular strengthening is a key step to achieving prominent abdominal muscles. After all, a firm abdomen can’t be achieved by cardio alone. In fact, you need to work the deep muscles to refine your waistline and erase love handles.

The transversus abdominis and obliques play a major role in supporting posture and trunk stability. Yet these muscles are often neglected in favor of the superficial abdominals. Core stability exercises allow you to engage these areas in depth.

Among the most effective movements are the hypopressive absstomach vacuum and sheathing. The plank, in particular, is a formidable tool for toning the abdominal muscles.

“A firm, well-sheathed flat stomach is something you have to earn!”

How to lose belly fat effectively

There’s no magic formula for targeting belly fat alone. To achieve this, you need to set up a calorie deficit that helps to dislodge fat overall. A rebalanced diet is then essential, as it helps to restore an ideal weight over the long term.

As a complement, cardio activities are still invaluable for burning as many calories as possible. Running, cycling and swimming are among the most effective options. These practices, combined with strengthening, accelerate results.

• 20 classic squats to activate the body
• 1 minute stomach vacuum to engage the transversus abdominis
• 20 lunges per leg to strengthen the lower body
• 10 push-ups to train your upper body and abs
• 1 minute of planking for a full body workout

Coach Aurélien’s flat stomach circuit in detail

On his Instagram account, Aurélien offers accessible solutions for losing weight without depriving yourself. His circuits can target a specific muscle or involve the whole body. The main advantage lies in their duration: just a few minutes a day.

The flat tummy circuit begins with 20 classic squats. To perform them, stand with your legs shoulder-width apart. Contract your abdominal muscles, then bend your knees and hips, keeping your back straight. Then return to the starting position.

After a 10-second pause, follow with 1 minute of stomach vacuum. Lie on a mat, knees bent and feet on the floor. Inhale, inflating the stomach, then exhale slowly through the mouth. Hold your breath for a few seconds, drawing your stomach in as far as it will go.

The 20 lunges per leg are followed by another 10-second pause. Take a step forward to bend at 90 degrees at the knee. The back knee should touch the floor. Push off to return to the starting position and alternate each leg.

The sheathing exercises to complete the session

After a short pause, move on to the 10 push-ups. Lie on your stomach, hands wider apart than your shoulders. Gird your body to keep your back straight and contract your glutes, legs and abdominals. Inhale on the way down, then push off the floor as you exhale.

The 1-minute plank comes next. Stand on your forearms and tiptoes, legs straight. Hold this position, contracting your abdominal muscles and buttocks. This movement intensely trains the entire abdominal muscles.

Hypopressive abs to complete the circuit

The circuit ends with 1 minute of hypopressive abs. Lie on your back, knees bent and hip-width apart. Take a deep breath, inflating the abdomen. Then exhale, drawing in the belly, and block the breath by swallowing the belly under the ribs.

This technique engages the transversus abdominis in depth. It helps to refine the waistline while improving posture. Repeat several times in succession for maximum effect.

This circuit designed by coach Aurélien is suitable for beginners and experienced athletes alike. It requires no equipment and can be done at home. In just 15 minutes a day, it promises more toned abs and a slimmer figure.

• Abdos