15 Minutes for A Rock Solid Core Workout: A Step-by-Step Guide

The old marketing trick of instant, easy abs has been proven to be a myth. However, that does not mean every training session you do to achieve long-term results must take hours.

These quick sessions are based on the understanding that doing crunches repeatedly will not result in a 6-pack. It is important to plan your ab workouts with the same care as you do the rest of your exercise routine.

It is important to know what your core muscles do and their role in your daily life before you can create a complete Core Workout, even if it takes only 15 minutes.

Your core is crucial for good posture. It’s not only that you need a strong body to maintain good posture. Your heart and abs also support your spine.

This means the muscles must be active when standing or sitting upright. This means that almost every exercise can be considered a core workout. However, some activities are more essential for core training.

How long does it take to get abs?

Everyone is searching for “quick fix” flat belly workouts. Even if you do hundreds of crunches every day, it is unlikely that you will see abs in a short time.

This is because the muscles in your abdominals are located deep inside your torso. Therefore, the old saying, “Abs were made in the Kitchen,” is true. A layer of fat and tissue covers the muscles, so reducing body fat will help you achieve those six-pack abs.

It would help if you made daily lifestyle adjustments, regardless of whether you are doing a 30-minute abs workout at home or a 10-minute abs circuit. You must eat whole foods and maintain a Diet to achieve your Abs Workout.

Is this workout for beginners?

Bodyweight ab exercises are perfect for beginners because they force you to concentrate on your movements. Listening to your body is crucial, especially during core exercises like planks.

You need the correct form and ensure that each muscle is properly engaged. Abs workouts can cause injury to beginners because they include too many repetitions.

This workout will challenge you while being accessible to all levels.

15 Minutes for A Rock Solid Core Workout

1. What is your core?

These muscles help to align your body and stabilize your spine.

A healthy core also helps you move with more power and efficiency. A strong body will help you to perform better at any activity.

It’s a myth that a strong core can only benefit athletes. Everyone can benefit from a strong body, no matter their activity level. Working out your core muscles has many benefits.

• Help improve your posture.

• Back pain relief.

• Balance and stability are important for your health.

• Strengthen your power and strength.

• Enhance your athletic performance

2. Plank

Planks are one of the best exercises that you can do to build core strength and stability. It can also improve posture and ease back pain.

This involves holding your body similar to a push-up. Instead of resting your hands on your forearms, you should rest your palms on the floor.

• Start by laying on your back with your legs together and your elbows at 90-degree angles.

• Then, lift your feet and forearms so they support your weight.

• Your abdominal muscles should be pulled in, and your back should be straight.

• Hold this position as long as possible without letting your hips or shoulders drop.

• Repeat the exercise for 3 to 5 sets.

3. Side Plank

Most people are familiar with the plank exercise. However, side planks can offer some additional benefits. The benefits of side planks include improved core strength, balance, and stability and a reduced risk of lower back pain. Here’s how to do a side plank:

• Lift your hips up off the floor.

• Keep the position for at least 30 seconds.

• Repeat the process on the opposite side.

• Perform three sets of each side.

Maintain your core all the time. You can increase the difficulty of your balance by adding leg lifts or holding the position longer.

4. Push-up

West says that push-ups will work your abs and arms simultaneously.

• Start with a high plank, your hands flat on the ground, your shoulders directly above your wrists, and your legs behind you. Your core and glutes should be engaged.

• Lower your body and bend your elbows. If necessary, drop to your knees.

• Straighten your arms by pushing through your palms.

• Continue for one minute.

5. Forearm Side Plank with Twist

West says that “no core workout is complete without side work.” The side plank is difficult enough, but the twist gives it more oomph.

• Start with a side plank using your forearm. Your elbow should be stacked under your shoulder, and your hand should be placed in front of you. Extend your leg and put your right foot over your left. Then, squeeze your glutes and abs to raise your hips.

• Put your right hand behind your head with your elbow bent, pointing upwards. This is your starting position only from your core.

6. Bicycle Crunch

West says that bicycle crunches allow the arms to rest, but they create a lot of work in the middle by simultaneously moving both the upper and lower body.

The emphasis is to bring the opposite elbow and leg together while maintaining a flatback on the floor.

• Face up with your legs in a tabletop position. (Knees 90 degrees bent and stacked above your hips). Put your hands behind you, with your elbows bent outwards and pointed to the side. Your abs will help you lift your shoulders. This is your starting position.

• While straightening your leg, twist your elbow at your left knee.

• While straightening the left leg, bring your elbow up to your knee and rotate your arm to reach your right knee.

• Continue to alternate sides for one minute. Slowly and steadily, twist your body so you can feel it working.

7. Plank to Downward Dog Tap

West says that shifting forward from Down Dog into a plank requires a lot of strength and control.

• Start with a high plank, your hands under your shoulders. Your feet should be hip-width apart.

• Your heels should point towards the floor as you move your hips back and up.

• To return to a high plank, keep your core tight. Shift your weight forward.

• Continue for one minute.

8. Diamond Push-Up

West says that diamond push-ups work the back of the arms, while the position for push-ups (a moving plank) still works your core.

• Start with a high plank, your hands flat on the ground, your shoulders directly above your wrists, and your legs behind you. Your core and glutes should be engaged.

• It would help if you walked your hands so that the thumbs and forefingers of your hands form a triangular shape. This is your starting position.

• Your chest will descend to the ground as you bend your elbows. Straighten your arms, and then push yourself back to the start position. This is one rep.

• Drop your knees down to the floor. In this position, keep your core tight.

9. Mountain Climbers

Start position

Begin with a hand/toe position. It is the same as starting press-ups if this helps.

Beginner

Keep your abdominal muscles strong, and drive your knee towards your elbow in a similar motion to running. Repeat on the opposite side.

Advanced

Drive your right knee towards the opposite elbow/chest, keeping the hips down and the core engaged. This exercise is more effective when you speed it up. So, keep your speed as high as possible for a certain time or number of repetitions.

10. Boat Pose

West says that you’ll feel the boat in a minute, with your belly pulled in and chest raised. Although it’s difficult to maintain this position for 60 seconds, there’s nothing better than a challenge to finish a workout.

If you find it difficult to hold the place for a full minute, stop after 30 seconds and reset. Then try again.

• Seated straight, with legs bent and feet flat on the ground.

• They should form a 45-degree angle with your torso. Keep your back flat and balance your body on your tailbone.

• Keep your knees bent as shown in the picture, or straighten them for a more challenging challenge.

• Straighten your arms straight in front of you, parallel to the ground. Place your hands under your hips if you feel you need extra support.

• Hold on for one minute.

Conclusion:

This step-by-step tutorial should have shown you how simple it is to get a rock-solid core workout in only 15 minutes. This will improve your appearance and your performance.

Regular practice will help you achieve a stronger body and better health and well-being. What are you waiting for? Start now with this 15-minute core workout!