Do you want to strengthen your abs and core but may not have the time for a lengthy workout? What if you could achieve it in just 15 minutes?
Core workouts are essential for overall fitness, as they improve many aspects including your balance, posture, and stability.
However, many of us can’t fit a full standalone workout into our already busy schedules.
But with this 15-minute total ab and core workout, you can tone your midsection and improve your wellness in no time.
So, let’s dive into the details and get started on achieving those strong, toned abs
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How Quickly Can I Get Abs?
The time it takes to get visible abs varies from person to person and depends on several factors such as genetics, body fat percentage, and diet.
Generally, it takes a combination of consistent exercise and a healthy diet to reduce body fat and build abdominal muscles. It is important to note that getting visible abs may take several months to a year or more of dedicated effort.
What Are the First Signs of Abs?
The first signs of developing abs (abdominal muscles) include feeling firmness in your core, visible definition or lines in that area, and increased stability in the core muscles.
These signs may be noticeable after consistent and targeted exercise and a healthy diet. However, it is important to remember that everyone’s body responds differently, and achieving visible abs may take longer for some.
Is a 15-Minute Workout Enough?
An intensive 15-minute core workout can be effective for toning your abs. However, whether it is enough or not depends on your fitness plans.
You can always combine your ab workout with other exercise routines we have for more full body training.
How Do I Maintain My Abs?
To maintain your abs, you need to focus on your fitness and what you consume. For your fitness, you can try our 15-minute total abs and core workout regularly.
For the foods you eat, typically you should aim to eat a balanced diet. It should have a good amount of protein and fiber while limiting processed foods and sugary drinks. Staying hydrated and getting enough sleep is also important for maintaining your abs.
Can You Have Abs and Belly Fat?
Yes, this is because having abs that show depends on having a low body fat percentage, but fat can still accumulate in the ab area even at low body fat levels.
Additionally, genetics can play a role in where fat is stored in the body. So, even with visible abs, some people may still have some belly fat.
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1. Full Sit Up – 2 sets, 20 secs
This workout targets your abs, specifically the rectus abdominis which is the muscle responsible for flexing the spine. It also engages the hip flexors and areas in your lower back.
- Lay on your back on an exercise mat. Bend your knees and keep your feet on the ground.
- Put your hands on the back of your head, keeping your elbows wide.
- Tighten your abs to raise your upper half away from the mat towards your knees.
- Keep your feet and buttocks on the mat throughout the exercise.
- Do this exercise for 20 seconds for the first set.
- Take a 5 to 10-second break.
- Repeat this exercise for 20 seconds for the second set.
Increase the training by adding kettlebells or holding a medicine ball while doing the sit-up.
2. In and Out – 2 sets, 20 secs
An in-and-out workout focuses on keeping your core tight and engaging your leg muscles.
- Sit on an exercise mat with your knees bent, feet secure, and arms behind your back keeping a shoulder distance.
- Gently lift both of your legs until they’re straight and in the air. It may be easier to lift your legs to a bent position and work towards straightening them out.
- Drop them back to the starting position and you’ve completed one rep.
- Repeat this for 20 seconds and take a rest period of up to 10 seconds.
- Repeat this set for another 20 seconds.
To make the workout more challenging, you can add ankle weights or balance a lightweight dumbbell between your feet while performing the exercise.
3. Russian Twist – 2 sets, 20 secs
The Russian twist workout is an exercise that targets the core muscles like your obliques and lower back.
- Start seated on the mat. Keep your knees bent and feet on the ground.
- Lean back slightly trying not to curve the spine.
- Then raise your feet and engage your core.
- Clasp your hands together and bring them in front of you.
- Turn your torso to one side, bringing your clasped hands to the outside of that hip.
- Return to the center and twist to the other side, bringing your hands to the outside of your other hip.
- Do this for 20 seconds for the first set with a rest period.
- Then repeat for the second set.
For a more intense pump, you can include a kettlebell or a medicine ball while you twist. Remember to focus on proper form and avoid straining your neck or back.
4. Leg drop + Crisscross – 2 sets, 20 secs
This exercise will target areas of your entire core.
- Start by laying on your back with your legs straight.
- Slowly lift your legs and keep your arms by your hips for support.
- As your legs are up in the air, cross them over a few times for 20 seconds.
- You can choose to do fast crisscrosses or have slower reps.
- Give yourself a 10-second resting period.
- Complete another 20-second set.
For weight training, add some ankle weights to increase the intensity.
5. Crunches – 2 sets, 20 secs
Crunches primarily target areas like your obliques.
- Lie down on your back. Keep those knees bent and feet flat.
- Put your hands on the side of your temple or behind your head. Keep your elbows wide.
- Tighten your abs as you activate your core.
- Gently lift your shoulders and head while keeping your lower half firmly on the mat.
- Repeat this motion in quick movements.
- Do this set for 20 seconds. You can take a 5-10 second water break.
- Then repeat the set for another 20 seconds
Try using a resistance band to add more tension to the core and the exercise.
6. L-leg drop – 2 sets, 20 secs
If you want to work on those stubborn lower abs, try the L-leg drop.
- Lay flat on your back with your legs stretched.
- Keep your hands on the mat with your palms down for support.
- Slowly lift one leg while the other remains extended to form an ‘L’ shape.
- As you lower that leg, raise the other one to keep that ‘L’ shape.
- Do the first set for 20 seconds.
- Rest or have a water break for 10 seconds.
- Then continue with the second 20-second set.
Remember to breathe deeply throughout the exercise to work your entire core and maintain the correct form to avoid injury.
7. Reverse Crunch – 2 sets, 20 secs
Reverse crunches aim to up your fitness game and get that mid-section strength up.
- Lie down on your back on a mat with your hands straight above your head and legs straight on the floor.
- You’ll need to lift your legs off the mat and bring them toward your chest.
- At the same time, you’ll be bringing your arms down to the side of your hips.
- Straighten out your limbs for one rep.
- Continue the first set for 20 seconds with a 10-second interval.
- Then go back for the second 20-second set.
You can also heighten the exercise by holding a medicine ball for added support.
8. Knee Pull Crunch – 2 sets, 20 secs
This exercise is a great way to improve the flexibility of your core and leg muscles.
- Start on your back with your arms down on either side and your legs straight.
- Gently bring your head and shoulders off the mat.
- Move your right knee into your chest while keeping your other leg in that straight position.
- Once your knee is near your chest, crunch your core then return to the starting position.
- Alternate between both legs for a 20-second set.
- Include a 10-second interval and complete the second set.
9. Crossbody Mountain Climber – 2 sets, 20 secs
To perform a cross body mountain climber, follow these steps:
- You’ll need to start in a plank position. Your buttocks shouldn’t stick out.
- Bring your left knee towards your right elbow, crossing your body.
- Keep your core engaged and your hips level as you quickly switch and bring your right knee toward your alternate elbow.
- Continue alternating sides for the 20-second set.
- Include a 10-second interval and complete the second rep.
- Your shoulders should be over your wrists.
Ensure to rest for 45 – 50 seconds between each exercise.
Conclusion
In conclusion, a 15-minute total ab and core workout can be an effective way to strengthen and tone your mid-section muscles. By combining these exercises that target different core areas, you can strengthen your body and enhance your training.
Remember to focus on the form and technique first. Then if you prefer, gradually increase the difficulty and weight of your workouts. With consistency and dedication, a 15-minute routine can be beneficial to your fitness.
