15 Minute ab and core workout

The Ab & Core Workout You Can Do Anywhere.

Ladies before you begin the flat stomach workout remember to engage your abs by drawing in belly button to spine to optimise your workout. Begin with a plank hold for 30 seconds. then move on to bird dog and aim for 12 reps each side. this is followed by the russian twist 16 reps. Keep feet on the ground or for more challenge you can raise your feet slightly. The next exercise is seated v tucks. If you're a beginner you can keep your hands on the ground for more balance. If you want to challenge yourself you can raise your hands from the ground. Move on to Ab Bikes 16 reps and complete the exercise with mountain climbers 30 reps. Aim to complete 3 rounds.

Plank Hold 30 seconds

Plank Hold

Begin in a high plank with your hands directly under your shoulders and resting on your toes. Engage your core and form a straight line between head, hips and feet. Avoid letting the back drop and keeping your core engaged hold the position.

Bird Dog 12 reps each side

Bird Dog

Start on your hands and knees with hands and shoulders aligned and knees and hips aligned. Contract your abs and stretch out your right arm and left leg, keeping both straight. Keep your neck and spine aligned and bring both the outstretched arm and leg in towards your chest. Extend back out and repeat.

Russian Twist 16 reps

Russian Twist

Begin in a seated position. You can also raise your feet from the ground. Clasp hands together and engage your core. Lean back at a 45 degree angle and rotate your core to the left then to the right.

Seated V Tucks 12 reps 

Seated V Tucks

Begin in a seated position and engage your core. Place hands by your sides on the ground or stretch your arms out in front of you. Lift your legs to a 45 degree angle.
Hold and stretch your legs straight in front of you, then return to the 45 degree position to complete one rep. Keep straightening and bending your legs until reps are complete.

Ab Bikes 16 reps

Ab Bikes

Lay on the floor and put your hands behind your head. Lift your shoulders from the ground.
Bring your right elbow towards your left knee. Alternate and bring your left elbow towards your right knee.

Mountain Climbers 30 reps

Mountain Climbers

Begin in a push up position  with hands beneath shoulders and balancing on your toes.
Engage your core and form a straight line between head, hips and feet.
Bring your right knee in towards your chest.As you move your right leg back to your start position bring your left leg up towards your chest. Keep switching legs and build momentum to complete all reps.