Effective and efficient abdominal exercise! This adaptable exercise may be performed using only your body weight and should be included in your training program two to three times per week.
  • Main Goal
    General Fitness
  • Workout Type
    Single Muscle Group
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout15 minutes
  • Equipment Required
  • Target GenderMale & Female
  • Workout PDFDownload Workout

Workout Description

How much a person can bench press could be used as a measure of strength. It’s time to flex the biceps if the subject is size. How the abs look serves as the benchmark when people consider themselves to be ripped or in good physical shape.

Related: Calculate Your 1 REP MAX (1RM) Using the Bench Press Calculator

If you’ve been a consistent participant in the M&S community, you already know that nutrition plays a significant role in how the abs appear. You are aware that you must train them, though. The abdominal muscles are just like any other muscle. For them to advance, they must be challenged and stimulated.

If you’re new around here, you might need to learn how to exercise your abs to get that six-pack look. The good news is that you’re covered by us. Within 15 minutes, this exercise will help you enhance both the function and appearance of your core.

You don’t need any equipment or weights to do this 15-minute core fitness workout, and you can do it anywhere. Bring this with you, find a place that is open, and use it to study and put the next exercise into practice.

Related Article: How to Eat for Visible Abs 


Lean man and woman doing side planks outside

What Makes a Good Ab Workout?

All of the primary areas as well as performance will be the emphasis of an efficient ab workout. There are a total of five exercises in this program. The first is for the upper abs, which assist in your forward bending. The lower abs exercise that encourages elevating the legs will come next. The obliques, which enable you to bend to the side and twist, will be worked after that. 

Then comes balance and stabilization. In ab exercises, this is frequently overlooked, but not here. We are also including a plank because of this. Last but not least, having a smaller waist is a common objective for sportsmen and fitness enthusiasts. So, in order to help with that, we’ll wrap things out with a traditional movement. The M&S Exercise Video Database has videos of each of these motions. We’ll also include a few pointers that should allow you to get the most out of the quarter-hour you’ve allotted for this.


Upper Abs: Sit-Up

The likelihood is that one of the first exercises you learned in elementary school was the sit-up. Even though it’s basic, it still functions. Despite the fact that the crunch is thought to better isolate the upper abs, moving all the way up will benefit both appearance and performance. 

The other critique about sit-ups is that, because the feet are connected, they will work the hip flexors. Yes, the hips will join the party if you lift your toes up and use the anchor holding your feet as leverage. The hips won’t be nearly as active as long as you maintain your feet flat and focus on tightening your core.

Hold a weight plate or weighted ball on your chest if you feel that your body weight is insufficient or if you truly want to concentrate on strength. If you want to merely utilize your body weight, squeeze your abs for an additional couple of seconds before lowering yourself back down very carefully.

Before beginning the second exercise, complete 15 repetitions of the first one. Fortunately, the transfer will be fairly easy.


Lower Abs: Alternate Straight Leg Lower

A traditional exercise for the lower abs is the lying leg lift. It works, but there is a more effective approach that can also aid in fostering equilibrium. The exercise becomes slightly more difficult when performed with one leg at a time. Because you have to keep the non-working leg down while the working leg is moving, it can also help you become more flexible.

There is a way to spice up this one a bit. Either complete all the reps for one leg before moving on to the other, or alternate legs until all the sets are complete. In either case, you will perform 15 repetitions on each leg.

Put ankle weights on your legs if you think getting stronger is important. To keep your core tight, you can also pause before contacting the floor with your non-working leg.


Obliques: Side Plank with Hip Dip and Standing Twist

how fit you are. The obliques are a wonderful area to focus on when performing hip dips since you have to contract them while maintaining stability.

Try to complete 15 repetitions on each side while maintaining your balance. Simply resume your plank stance and continue moving if this occurs. 

Do 15 standing twists in opposite directions as soon as you finish the hip dips. While turning the upper body, try to keep the hips still.

5 Difficult Plank Variations (and Advice to Help You Master Them)


Stability: Plank to Hip Raise

Some individuals are aware that there is a shortcut to make the plank easier, but it does need you to regulate your core and maintain balance. They undermine the goal by relaxing the core. You must give it your all if you want to get the most out of a workout like this.

The hip lift plank is a terrific alternative since it serves as a good reminder of why you are in the plank in the first place. While in the plank position, you may concentrate on stability for both the lower back and the abs. The hip raise will engage the abs in a performance-based way. 

Spend 15 seconds on the plank posture. Next, carry out 15 hip lifts. Following the last hip lift, Hold the plank position for 15 more seconds before getting up.

Control: Stomach Vacuum


There’s a reason why historical icons like Frank Zane, Arnold Schwarzene, and others frequently speak out against the power vacuum. You can use it to help manage your breathing in addition to helping you increase the size of your waist.

There are two ways to go about doing this. Either flatten your back out or stand. The objective is to suck in your stomach as if you want your belly button to contact your spine, regardless of the direction you pick. When you do this, you ought to exhale vehemently as well. Relax after five to ten seconds of holding this. five times in a row.

Ripped shirtless man doing ab crunches in the gym

Putting the Workout Together


A circuit-style workout should be performed. This will not only make working the abs even harder, but it will also result in additional calorie burning. Anytime you have 15 minutes to spare, you may perform it at home or in the gym. 

Try to complete two rounds of this exercise. Do three if you are able. Just be careful not to rush through the sets and skimp on the rep quality. Two or three times a week, do this exercise. After a few weeks, you’ll notice that your stomach is tighter and more powerful.

15-Minute Core Conditioning Workout

Exercise Sets Reps Rest
Sit Up 2-3 15 None
Alternate Straight Leg Lower 2-3 15 each None
Side Plank 2-3 15 each None
Plank to Hip Raise 2-3 15 each None
Stomach Vacuum 2-3 5 30 sec

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