• FOOD & RECIPES
  • HEALTH & BEAUTY
  • LIFE
  • HOME DESIGN
  • GARDENING
  • DIY
  • FOOD & RECIPES
    • Keto Diet Recipes
    • Breakfast & Brunch
    • Soups & Salads
    • Dinner
    • Dessert Recipes
  • HEALTHY LIVING
    • Diet & Weight Loss
    • Fitness
    • Healthy Tips
    • Beauty Tips
  • LIFE
    • Relationships
    • Parenting
  • HOME DESIGN
    • Architecture Ideas
    • Interior Design
  • GARDENING
    • Vegetables & Herbs
    • Ornamental Plants
    • Gardening Tips
  • PETS
  • TRAVEL
  • DIY
    • Diy Ideas
8
Oct

Home / Healthy Living / Fitness / Work Your Abs in Just 15 Minutes

Work Your Abs in Just 15 Minutes

By recommended tips
/ tags abs, exercises, fitness, workout
0 Comments

Tone and strengthen your abdominal muscles with 8 quick exercises. How to work your abs in just 15 minutes? After the warm-up, do each exercise once; work your way up to two sets. Finish with the cooldown.

Work Your Abs in Just 15 Minutes

Start on all fours with hands directly beneath shoulders and knees below hips (top illustration). Exhale and contract your abdominal muscles, rounding your spine up to the ceiling (bottom illustration). Tuck in your chin slightly and hold for 10 to 15 seconds. Next, exhale and arch your lower back and draw your chest and head upward; hold for 10 to 15 seconds. Return to the starting position and repeat the full move five to eight times.


 Move 1: Bird-Dog

Work Your Abs in Just 15 Minutes

To work your six-pack area and back, remain on all fours and tighten your abdominal muscles, keeping your spine and neck in a neutral position; you should be looking at the floor (left illustration). Slowly extend your left leg behind you while reaching your right arm forward (right illustration).

Keep your hips and shoulders square and make sure your lower back doesn’t arch. Hold for five seconds. Slowly return to the starting position and do the move on the opposite side. Complete 5 to 10 repetitions on each side.


 Move 2: Stability-Ball Crunch

Work Your Abs in Just 15 Minutes

Strengthen your abs and obliques by sitting on a large ball with your feet flat on the floor (left illustration). Walk your feet forward, letting your entire back rest on the ball and keeping your thighs parallel to the floor.

Cross your arms over your chest and slightly tuck in your chin (right illustration). Contract your abs and exhale as you raise your torso about 45 degrees. Pause, then lower, inhaling as you go. If you feel unstable, move your feet farther apart. Repeat 8 to 12 times.


 Move 3: Front Plank

Work Your Abs in Just 15 Minutes

Lie on your stomach with arms bent, palms and forearms on the ground, fingers pointed forward, legs extended, and toes tucked under (left illustration). Work your back and abs by contracting your core muscles and slowly lifting your entire torso off the floor, keeping palms, forearms, and toes on the ground (right illustration).

Avoid arching your lower back, hiking your hips upward, or shrugging your shoulders (in other words, cheating). Hold for 10 to 30 seconds, gradually building up to one minute.


 Move 4: Bicycle

Work Your Abs in Just 15 Minutes

Lie on your back with fingertips behind ears, legs in the air, and knees pulled toward chest (left illustration). Target your sides and entire ab area by contracting as you lift your shoulder blades off the ground. Straighten your right leg at a 45-degree angle and rotate your upper body to the left, bringing the right elbow toward the left knee (right illustration).

Switch sides by straightening your left leg, bending your right leg, and bringing the left elbow to the right knee. Alternate sides in a pedaling motion. Complete 8 to 12 full reps.


 Move 5: Side Plank

Work Your Abs in Just 15 Minutes

Turn onto your right side with your legs extended and your feet and hips resting on the ground and stacked on top of each other (left illustration). Place your right elbow directly under your shoulder to prop up your torso, and align your head with your spine.

Gently contract your core and lift your hips and knees off the floor; this strengthens your sides and deep ab muscles (right illustration). Hold for 10 to 30 seconds, gradually working up to a minute, and return to the starting position. Roll onto the other side and repeat.


 Move 6: Reverse Crunch

Work Your Abs in Just 15 Minutes

To strengthen the entire ab area, lie on your back and extend your arms out to the side, or keep your hands behind your head if that’s more comfortable (left illustration). Raise your knees and feet so they create a 90-degree angle.

Contract your abdominals and exhale as you lift your hips off the floor with control; your knees will move toward your head (right illustration). Try to keep your knees at a right angle. Inhale and slowly lower. Repeat 8 to 12 times.


Cooldown: Cobra

Work Your Abs in Just 15 Minutes

Lie on your stomach with your hands underneath your shoulders and your fingers pointing forward (left illustration). Keep your neck long. Gently exhale and lift your chest and torso upward to stretch your abdominals (right illustration). Press your hips into the ground. Hold for 15 to 30 seconds, breathing evenly, then slowly lower back to the floor.

Work Your Abs in Just 15 Minutes

This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. See Disclosure

Source: Real Simple, Image Credit: Unsplash

Get more stuff like this

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

Thank you for subscribing.

Something went wrong.

The form collects name and email so that we can add you to our newsletter list for project updates. Checkout our privacy policy for the full story on how we protect and manage your submitted data!

Subscribe
Notify of
guest

guest

This site uses Akismet to reduce spam. Learn how your comment data is processed.

0 Comments
Inline Feedbacks
View all comments

Categories

WHO WE ARE
Recommended Tips is a positive and empowering community for everyone who want to love, grow and share! We are offering to our readers insightful and inspiring looks at real life issues, beauty, style, people, technology, travel, careers, health, fitness and so much more. At Recommended Tips we believe in designing our lives and pursuing our dreams!
LATEST COMMENTS
  • Making again today! I forgot how easy they were. The recipe sou
    Charlene
  • Very good and filling! I used cookie scoop and got 10 - 1 ounce
    NancyBanana
  • Made this tonight with a few modifications of adding cavenders se
    Darlena
POPULAR ARTICLES
  • Fluffy Keto Pancakes 393 people like this
  • Keto Key Lime Bars 375 people like this
  • Best Keto Chocolate Cake 310 people like this
  • Keto No Bake Cookies 243 people like this
OUR PAGES
  • About Us
  • Contact Us
  • Disclosure Policy
  • DMCA Copyright Policy
  • Medical Disclaimer
  • Privacy Policy & Legal Disclaimer
  • Terms of Use
This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.Accept Reject Read More
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT
wpDiscuz
0
0
Would love your thoughts, please comment.x
()
x
| Reply