Achieve a stronger core and a flatter stomach with these four distinct, highly effective ab workouts. Each routine is specifically designed to be completed in 15 minutes or less, focusing on exercises that build functional strength and endurance.
To maximize results, keep rest periods minimal—just enough time to smoothly transition between movements. You have flexibility in how you incorporate these into your fitness schedule: you can either rotate through all four workouts over four days a week, or repeat the same workout four times in a row before switching to the next one the following week. Both methods offer unique challenges and benefits. While some exercises might suggest the use of equipment, most can be easily adapted to be performed using only your body weight.
Workout #1
- Low Plank W/ Single Leg Hover – 4 x 30 Sec
- Single Arm DB Crunches – 3 x 20 (10 Each Side)
- Leg Raises OR Hanging Knee Tuck – 4 x 15
- Weighted Russian Twists – 4 x 30
Workout #2
- Bird Dog W/Band or DB – 3 x 20 (10 each side)
- Windshield Wipers – 3 x 16
- Reverse Crunch W/DB – 3 x 25
- Side Plank Hold – 4 x 30 sec
Workout #3
- Resisted Flutter Kicks – 4 x 50
- DB Thai Block Crunch – 3 x 10 Each Side
- Diagonal Pivot Knee Tucks – 3 x 20
- Weighted OVH Sit Up – 3 x 15
Workout #4
- Side Plank Low to High Side – 3 x 10 (5 Right, 5 Left)
- Dead Bug W/ Weight – 3 x 20
- Single Leg Tuck + Lift – 3 x 10 (Each Side)
- Seated Over Unders – 3 x 20 (10 Right, 10 Left)