15 minute core workout with core exercises that go beyond a simple abs workout.
What is a good 15 minute core workout?
A good 15-minute core workout should include a variety of exercises that target the major muscles of your core, providing a balanced and effective workout. Here’s a sample 15-minute core workout you can try:
- Plank (2 minutes): Start in a high plank position with your hands directly under your shoulders. Engage your core, keep your body in a straight line from head to toe, and hold this position for 2 minutes. If it’s too challenging, you can modify it by resting on your forearms.
- Bicycle Crunches (1 minute): Lie flat on your back with your hands behind your head and your knees bent. Lift your head, shoulders, and feet off the ground. Begin a bicycling motion, bringing your right elbow towards your left knee while extending your right leg. Repeat on the other side, bringing your left elbow towards your right knee. Continue alternating for 1 minute.
- Russian Twists (1 minute): Sit on the floor with your knees bent and feet flat. Lean back slightly while maintaining a straight spine. Clasp your hands together in front of your chest. Twist your torso to the right, touching your hands to the floor beside your body. Then twist to the left, touching the floor on the other side. Repeat for 1 minute, alternating sides.
- Reverse Crunches (1 minute): Lie flat on your back with your hands beside you or underneath your hips. Lift your legs off the ground, bending your knees at a 90-degree angle. Contract your abs to curl your hips off the ground and towards your chest. Slowly lower your hips back down to the starting position. Repeat for 1 minute.
- Side Plank (30 seconds each side): Lie on your right side with your legs straight and stacked on top of each other. Prop yourself up on your right elbow, keeping it directly under your shoulder. Lift your hips off the ground, creating a straight line from your head to your feet. Hold this position for 30 seconds, then switch to the left side and repeat.
- Mountain Climbers (1 minute): Begin in a high plank position with your hands directly under your shoulders. Drive your right knee towards your chest, then quickly switch legs, bringing your left knee towards your chest while extending your right leg back. Continue alternating in a running motion for 1 minute.
- Superman Hold (1 minute): Lie facedown on the floor with your arms extended overhead and your legs straight. Lift your arms, chest, and legs off the ground, squeezing your glutes and lower back. Hold this position for 1 minute, keeping your neck in a neutral position.
- V-Ups (1 minute): Lie flat on your back with your arms extended overhead. Simultaneously lift your upper body and legs off the ground, reaching towards your toes. Slowly lower back down to the starting position. Repeat for 1 minute.
Remember to maintain proper form throughout the exercises, breathe consistently, and engage your core muscles for maximum effectiveness. As with any workout, you can adjust the difficulty level and modify the exercises based on your fitness level and comfort.
15 Minute Total Core/Ab Workout (No Equipment, No Repeats)
A 15-Minute Abs Workout for Better Balance and Stability
A 15-minute abs workout focused on improving balance and stability can help strengthen your core muscles and enhance your overall body control. Here’s a sample workout that targets your abs while challenging your balance and stability:
- Standing Oblique Crunch (2 minutes): Stand with your feet hip-width apart and place your right hand behind your head. Lift your left knee up towards your left elbow while simultaneously crunching your torso to the right. Return to the starting position and repeat on the other side. Continue alternating for 2 minutes.
- Plank with Knee Tucks (1 minute): Begin in a high plank position with your hands directly under your shoulders. Engage your core and bring your right knee towards your right elbow. Return to the starting position and repeat with your left knee towards your left elbow. Alternate sides for 1 minute.
- Single-Leg Deadlift with Reach (2 minutes): Stand with your feet hip-width apart and slightly bend your left knee. Hinge forward from your hips while simultaneously extending your right leg straight behind you and reaching your left hand towards the ground. Return to the starting position and repeat on the other side. Perform this exercise for 1 minute on each leg.
- Side Plank with Hip Dips (1 minute per side): Begin in a side plank position with your right forearm on the ground, elbow under your shoulder, and your body forming a straight line from head to toe. Lower your right hip towards the ground, then raise it back up to the starting position. Repeat for 1 minute on the right side, then switch to the left side and repeat.
- Stability Ball Rollouts (2 minutes): Kneel on the ground with a stability ball in front of you. Place your forearms on the ball and engage your core. Slowly roll the ball forward, extending your arms and stretching your body into a straight line. Keep your core tight and roll the ball back towards your knees. Repeat for 2 minutes.
- Bird Dog (2 minutes): Start on all fours with your hands under your shoulders and your knees under your hips. Extend your right arm forward while simultaneously extending your left leg backward. Focus on maintaining a stable core and avoiding any rotation or excessive movement. Return to the starting position and repeat with the left arm and right leg. Continue alternating for 2 minutes.
- Boat Pose (2 minutes): Sit on the ground with your knees bent and feet flat. Lean back slightly while lifting your feet off the ground, balancing on your sit bones. Extend your arms straight forward in line with your shoulders. Hold this position, keeping your core engaged, for 2 minutes.
Remember to perform each exercise with proper form and control. If any exercise is too challenging, feel free to modify it to suit your fitness level. As always, listen to your body and adjust the intensity as needed.
15 Minute Killer Core Workout at Home (All Levels)
15 Minute Beginner Core Workout
A 15-minute beginner core workout is a great way to introduce yourself to core exercises and start building strength in your abdominal muscles. Here’s a sample workout that focuses on basic movements and is suitable for beginners:
- Marching Bridge (2 minutes): Lie on your back with your knees bent and feet flat on the ground. Engage your core and lift your hips off the ground, creating a bridge position. While maintaining the bridge, lift your right knee towards your chest, then lower it back down. Repeat with your left knee. Alternate between legs for 2 minutes.
- Dead Bug (2 minutes): Lie flat on your back with your arms extended towards the ceiling and your legs bent at a 90-degree angle. Slowly lower your right arm and left leg towards the ground while keeping your core engaged. Return to the starting position and repeat with the opposite arm and leg. Continue alternating for 2 minutes.
- Modified Plank (2 minutes): Begin in a modified plank position by resting on your forearms and knees instead of your hands and toes. Keep your back straight and core engaged. Hold this position for 2 minutes, focusing on maintaining a stable and aligned body.
- Standing Side Crunch (2 minutes): Stand with your feet shoulder-width apart and place your right hand on your right hip. Extend your left arm overhead and lean towards the right side, engaging your obliques. Return to the starting position and repeat on the other side. Continue alternating for 2 minutes.
- Bird Dog (2 minutes): Start on all fours with your hands under your shoulders and your knees under your hips. Extend your right arm forward while simultaneously extending your left leg backward. Focus on maintaining a stable core and avoiding any rotation or excessive movement. Return to the starting position and repeat with the left arm and right leg. Continue alternating for 2 minutes.
- Seated Russian Twist (2 minutes): Sit on the floor with your knees bent and feet lifted slightly off the ground. Lean back slightly while maintaining a straight spine. Clasp your hands together in front of your chest. Twist your torso to the right, touching your hands to the floor beside your body. Then twist to the left, touching the floor on the other side. Continue alternating for 2 minutes.
Remember to focus on proper form and engage your core throughout each exercise. Start with a pace and intensity that is comfortable for you, gradually increasing as you gain strength and confidence. As a beginner, it’s important to listen to your body and make modifications or take breaks as needed.
15 Best Ab Exercises for Women to Strengthen Your Core
There are numerous effective ab exercises for women that can help strengthen and tone the core muscles. Here are 15 exercises that target different areas of the abdominal region:
- Plank: Start in a high plank position, with your hands directly under your shoulders. Engage your core and hold the position for as long as you can while maintaining proper form.
- Crunches: Lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head, engage your core, and lift your upper body off the ground, curling your shoulders towards your hips.
- Bicycle Crunches: Lie on your back with your hands behind your head. Lift your head, shoulders, and feet off the ground. Begin a bicycling motion, bringing your opposite elbow to your knee as you extend the other leg.
- Russian Twists: Sit on the floor with your knees bent and feet lifted slightly off the ground. Twist your torso from side to side, touching the floor beside your body with your hands.
- Mountain Climbers: Start in a high plank position. Alternate driving your knees towards your chest, as if you’re running in place.
- Reverse Crunches: Lie on your back with your hands by your sides or underneath your hips. Lift your legs off the ground and bring your knees towards your chest, curling your pelvis off the floor.
- Side Plank: Start in a high plank position and rotate to the side, supporting your body with one forearm. Keep your body in a straight line from head to toe, engaging your core.
- Leg Raises: Lie on your back with your hands by your sides or underneath your hips. Lift your legs off the ground, keeping them straight, and lower them back down without touching the ground.
- Flutter Kicks: Lie on your back with your legs extended. Lift your legs slightly off the ground and perform small, rapid kicks up and down.
- Pilates Hundred: Lie on your back with your legs extended and lifted off the ground, forming a tabletop position. Lift your head, shoulders, and arms off the ground, and pulse your arms up and down rapidly.
- Plank Hip Dips: Start in a high plank position. Rotate your hips to one side, lowering them towards the ground, and then repeat on the other side.
- V-Ups: Lie on your back with your legs extended and arms extended overhead. Lift your upper body and legs off the ground simultaneously, reaching towards your toes.
- Scissor Kicks: Lie on your back with your legs extended. Lift one leg towards the ceiling while keeping the other leg hovering just above the ground. Switch legs in a scissoring motion.
- Lying Windshield Wipers: Lie on your back with your arms outstretched to the sides for stability. Lift your legs off the ground and slowly lower them from side to side, mimicking the motion of windshield wipers.
- Standing Cable Woodchops: Attach a cable pulley at chest height. Stand perpendicular to the cable machine, grab the handle with both hands, and rotate your torso, pulling the cable diagonally across your body.
Remember to focus on proper form, engage your core throughout each exercise, and progress gradually as you build strength. It’s also important to combine these exercises with a balanced diet and overall fitness routine for optimal results.
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