Want a stronger, tighter core without leaving home? This 15-minute abs workout is fast, effective, and requires zero equipment—just a mat (or a comfy floor). Whether you're squeezing it in before work or adding it to your gym routine, this session will fire up your entire core in record time.
Warm-Up (2 Min) – Get Your Core Awake!
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High Knees (1 min) – Get your heart pumping while engaging your core.
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Torso Twists (1 min) – Loosen up with controlled rotations to prep your obliques.
The Workout (12 Min Total – 2 Rounds)
Each move: 45 sec work / 15 sec rest – No breaks between exercises!
ROUND 1 – Core Igniter
Bicycle Crunches – Alternate elbow-to-knee for a deep oblique burn.
Leg Raises – Keep legs straight and lower them slowly—no dropping!
Plank – Hold strong, squeeze your glutes, and fight the shake.
Russian Twists – Lean back, engage your core, and twist side to side.
Mountain Climbers – Drive knees to chest fast while staying stable.
Flutter Kicks – Keep legs low and quick for maximum tension.
ROUND 2 – Core Finisher
V-Ups – Lift legs and torso at the same time—reach for your toes!
Heel Touches – Crunch sideways to tap each heel, keeping abs tight.
Side Plank (Right) – Lift hips high and hold—no sagging!
Side Plank (Left) – Same intensity, other side.
Reverse Crunches – Roll hips up, don’t just swing your legs.
Plank Hip Dips – Rotate hips side to side to torch those obliques.
Cool-Down (1 Min) – Stretch & Recover
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Cobra Stretch – Open up your abs and chest.
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Child’s Pose – Relax your core and take deep breaths.
Key Tips for Max Results
Engage your core on every rep—think "belly button to spine."
Quality > speed – Slow, controlled moves beat rushed reps.
Breathe! Exhale on the effort (like during crunches), inhale on release.
This 15-minute ab shredder hits every part of your core—upper, lower, and obliques—with no fluff. Do it 3-4x a week for a stronger, more defined midsection
