This workout is great for strengthening your core, requiring just the space of a workout mat and no equipment, meaning you can easily complete it at home! The express workout follows a circuit based style of training and consists of three laps of five exercises, with a 45-second work period, and 15-seconds rest between each exercise.
“Having a strong core is so important and can not only help you complete exercises more effectively when working out, it can also help support movements throughout your everyday life,” says Kelsey. “These are some of my favorite strength training exercises that will hit your core from all angles, help you build strength and stability, as well as challenge you aerobically.”
Warm up
Kelsey recommends taking a few minutes to warm-up prior to working out. 3-5 minutes of cardio, such as jogging in place or skipping, along with some dynamic stretches such as leg swings and arm swings will help increase your heart rate and warm up your muscles ahead of your session. It will also help increase your range of motion and help to reduce your risk of injury.
15-Minute Abs Workout
3 repeats of the below workout
| Deadbug | 45 seconds |
| Rest | 15 seconds |
| Ab bikes | 45 seconds |
| Rest | 15 seconds |
| In and out plank | 45 seconds |
| Rest | 15 seconds |
| Mountain climber | 45 seconds |
| Rest | 15 seconds |
| Oblique crunch | 45 seconds |
| Rest | 15 seconds |
Deadbug
Step 1: Lie on your back on a yoga mat with your arms extended directly in front of your chest and palms facing toward your feet. Bend your knees and bring your legs into tabletop position, ensuring that your knees are stacked over your hips, and your shins are parallel to (in line with) the floor. This is your starting position.
Step 2: Inhale. Exhale, gently draw your ribs to your hips to engage your core. Draw your left arm back and down toward the floor, alongside your head. At the same time, extend your right knee and hip to lower your right leg towards the floor. Ensure that your arm and leg are lowering at the same speed and that you maintain a neutral spine.
Step 3: Inhale. Raise your left arm and right leg to return to the starting position.
Step 4: Exhale. Draw your right arm back and down towards the floor, alongside your head. At the same time, extend your left knee and hip to lower your left leg towards the floor. Once again, ensure that your arm and leg are lowering at the same speed and that you maintain a neutral spine.
Step 5: Inhale. Raise your right arm and left leg to return to the starting position. Continue alternating between left and right for the specified amount of time.
Ab bikes
Step 1: Start by lying straight on your back on a yoga mat with your legs extended out in front of you, arms resting by your sides. Gently raise both legs and your head and shoulders off the mat. This is your starting position.
Step 2: While keeping your right leg extended, bend your left knee and draw it in towards your chest. At the same time, rotate your torso to the left to bring your right shoulder to your knee, arms resting by your sides on the mat.
Step 3: Untwist your torso and extend your left knee to return to the starting position. Immediately bend your right knee and draw it in towards your chest and rotate your torso to the right to bring your left shoulder to your knee, once again resting your arms by your sides on the mat.
Step 4: Untwist your torso and extend your right knee to return to the starting position. Continue alternating between left and right for the specified number of repetitions, inhaling for four repetitions and exhaling for four repetitions.
In and out plank
Step 1: Start by placing your forearms (wrist to elbow) firmly on the mat, ensuring that your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet, with your feet together. Gently draw your ribs to your hips to engage your core and ensure that your spine remains in a neutral position. This is your starting position.
Step 2: While keeping your hips as still as possible, step your left foot outwards slightly, followed by your right foot, so that your feet are hip-width apart.
Step 3: While keeping your hips as still possible, step your left foot inwards, followed by your right foot, to return to the starting position. Repeat for the specified amount of time.
Mountain climber
Step 1: Place both hands on the yoga mat shoulder-width apart and both feet together behind you, resting on the balls of your feet. Gently draw your ribs to your hips to engage your core. This is your starting position.
Step 2: Keeping your left foot on the floor, bend your right knee and bring it in towards your chest.
Step 3: Extend your right leg to return to the starting position.
Step 4: Keeping your right foot on the floor, bend your left knee and bring it in towards your chest.
Step 5: Extend your left leg to return to the starting position. Continue alternating between right and left for the specified number of repetitions, inhaling for four mountain climbers and exhaling for four mountain climbers.
Oblique crunch
Step 1: Start by lying on your right side on a yoga mat with your feet on top of each other and knees slightly bent. Release your right arm from under your body and lay it straight out on the floor in front of you and place your left hand behind your earlobe, as shown. Gently draw your ribs to your hips to engage your core. This is your starting position.
Step 2: Slowly raise your shoulder blades and torso off of the floor to bring your left elbow to your left hip (or the action of). Slowly release your torso and return to starting position. Complete half of the specified amount of time on the same side, before completing the amount of time on the other side.
Cool down
Kelsey recommends completing a cool down session after your workout. 3-5 minutes of walking will help to slowly lower your heart rate to normal levels and help your body to cool down after a workout. You might also like to complete some static stretching as part of your cool down, where you hold a single position for twenty seconds or longer. Static stretching works to lengthen your muscles with the aim of increasing your flexibility and range of motion.
Kelsey Wells is a Sweat trainer, Redefine Fitness podcast host, wife and mother. Kelsey is a certified personal trainer with additional expertise in post-natal training. Most of all, she is passionate about empowering women to strengthen their bodies, and feel amazing both inside and out.
More:
- Kelsey Wells’ 15-Minute Lunge And Dumbbell Workout
- 5 Things A Pelvic Floor Specialist Wants You To Know
- Cost Of Living: Are Canned And Frozen Veggies Just As Good As Fresh?
