Welcome to your 15-minute Total Abs & Core Workout! No equipment needed—just your body and a little determination. We’re hitting every part of your core today: upper abs, lower abs, obliques, and deep stabilizing muscles. Follow along at your own pace, but keep moving to feel the burn. Remember—quality over speed! Let’s get started and sculpt that strong, toned midsection together.
Description
Sculpt and strengthen your entire core in just 15 minutes! This Total Abs & Core Workout targets your upper abs, lower abs, obliques, and deep stabilizers. Perfect for all fitness levels and requires no equipment—just a mat and your dedication. Follow along for each move with tips to maximize results and prevent injury. Add this workout to your weekly routine for a stronger, toned, and more defined midsection.
Workout Format
- Time per move: 45 seconds
- Rest between moves: 15 seconds
- Total moves: 15 (one round)
1. Half Crunch
How to: Lie on your back, knees bent, feet flat. Place hands lightly behind your head. Lift your shoulders off the floor just halfway up, engaging your abs, then lower slowly.
Effects: Targets upper abs without straining the neck.
Be aware: Avoid pulling your neck; keep chin slightly tucked.
2. Alternate Leg Raise
How to: Lie flat, legs extended. Raise one leg at a time toward the ceiling while keeping the other leg just above the ground, then switch.
Effects: Strengthens lower abs and hip flexors.
Be aware: Keep lower back pressed into the mat to avoid strain.
3. Knee Tap Crunch
How to: Lie on your back, knees bent at 90°, shins parallel to floor. Crunch up and tap your knees with your hands, then slowly return.
Effects: Engages upper abs and deep core.
Be aware: Don’t jerk your body—control the motion.
4. Side Crunch (L)
How to: Lie on your left side, knees slightly bent. Place left arm on the floor, right hand behind head. Crunch sideways, bringing ribs toward hip.
Effects: Targets left oblique muscles for a defined waistline.
Be aware: Avoid using momentum—lift with your abs.
5. Side Crunch (R)
Same as above, targeting the right side obliques.
6. Russian Twist
How to: Sit on the floor, knees bent, feet lifted or grounded for easier version. Lean back slightly and twist your torso side to side, tapping the floor.
Effects: Works obliques and rotational core strength.
Be aware: Keep spine straight—avoid rounding shoulders.
7. Reverse Crunch + Extend Legs
How to: Lie on your back, legs bent, knees toward chest. Lift hips off the floor, then extend legs out without letting feet touch ground.
Effects: Targets lower abs and stability.
Be aware: Move slowly to avoid lower back strain.
8. Knee Pull
How to: Start in high plank, draw one knee toward chest, then return and switch.
Effects: Works lower abs, hip flexors, and shoulders.
Be aware: Keep hips low and back flat.
9. Bicycle Crunch
How to: Lie on back, hands behind head. Bring one knee toward opposite elbow while extending the other leg, then switch sides in a pedaling motion.
Effects: Engages obliques, upper, and lower abs.
Be aware: Keep lower back down and twist from the torso.
10. Spider Plank
How to: From plank position, bring right knee toward right elbow, return, then switch sides.
Effects: Strengthens obliques, abs, and shoulders.
Be aware: Keep core tight to avoid hip sag.
11. Mountain Climbers
How to: From plank, run knees toward chest in a quick alternating motion.
Effects: Burns calories while engaging core and improving endurance.
Be aware: Keep hips stable—don’t bounce.
12. Hip Dip
How to: From forearm plank, rotate hips to one side, nearly touching floor, then to the other side.
Effects: Strengthens obliques and deep abs.
Be aware: Move with control; avoid twisting lower back excessively.
13. Ankle Touch Crunch
How to: Lie on back, knees bent. Crunch up and reach right hand toward right ankle, then left toward left ankle.
Effects: Tones obliques and upper abs.
Be aware: Keep neck relaxed and movement small.
14. V-Up Crunch (L)
How to: Lie on your left side, legs together. Lift both legs and upper body simultaneously into a “V” shape, then lower.
Effects: Targets obliques, lower abs, and balance.
Be aware: Engage core—avoid jerking.
15. V-Up Crunch (R)
Same as above, targeting the right side.
Great job! You’ve worked every part of your core in just 15 minutes. Keep this up 3-4 times a week for a stronger, leaner midsection.