WORKOUT:
OVERVIEW:
Join Sunny Trainer Chaz for a 15-minute ab workout designed to activate your core, improve stability, and target your obliques and lower abs. This efficient routine alternates between exercises to provide a balanced workout that will strengthen and tone your core in just 15 minutes.
|
Workout Length |
15 Minutes |
|
Workout Level |
Any Level |
|
Trainer |
Dead Bugs
Activate your core with Dead Bugs. Lie on your back with your arms extended towards the ceiling and knees bent at 90 degrees. Slowly lower your right arm and left leg towards the floor while keeping your lower back pressed into the ground. Return to the starting position and switch sides. This exercise engages your core and improves coordination.
Planks
Enhance your core stability with Planks. Position yourself on your forearms and toes, maintaining a straight line from head to heels. Engage your core and hold the position, focusing on keeping your hips level and body steady. Planks are excellent for building core strength and stability.
Penguin Sit Ups
Target your obliques with Penguin Sit Ups. Lie on your back with knees bent and feet flat on the floor. Reach your right hand towards your right ankle, then switch sides. Continue alternating sides in a rhythmic motion to engage your obliques and improve flexibility.
Russian Twists
Strengthen your obliques and improve rotational strength with Russian Twists. Sit on the floor with knees bent and feet lifted off the ground. Lean back slightly and twist your torso from side to side, touching the ground beside your hips with each twist. Use a weight for added resistance if desired.
Leg Raises
Engage your lower abs with Leg Raises. Lie on your back with legs extended. Lift your legs towards the ceiling while keeping them straight, then lower them back down without touching the ground. Focus on controlled movements to maximize lower ab engagement.
Standing Marches
Improve core stability and coordination with Standing Marches. Stand tall with your arms at your sides, lift one knee towards your chest while bringing the opposite elbow towards the knee. Alternate sides in a marching motion to engage your core and improve balance.
Bicycles
Finish with Bicycles for a final core burn. Lie on your back with hands behind your head and legs lifted off the ground. Alternate bringing your elbow towards the opposite knee in a pedaling motion. Focus on engaging your core and maintaining a controlled pace.
Cool Down
Conclude your workout with a cool down to relax and stretch your muscles. Perform gentle stretches for your core, focusing on breathing deeply and releasing any tension. Take this time to reflect on your workout and congratulate yourself on your effort.
Conclusion
Congratulations on completing your 15-minute ab workout with Sunny Trainer Chaz! By activating your core, improving stability, and targeting your obliques and lower abs, you’ve strengthened and toned your core efficiently. Incorporate this routine into your regular fitness schedule to maintain and enhance your core strength. Remember to stay hydrated, refuel with nutritious foods, and prioritize recovery for optimal results. Great job!
