15 Minute Ab Workout

Last Updated on December 5, 2024

I’ll admit I was feeling a little PMS fluffy and wanted to do something to make me feel better about my core.  On the fly, I came up with this 15 minute ab workout.  I loved it so much I’m sharing it with you.

If you want a stronger, flatter, more defined core but don’t want to spend a ton of time working out… This 15-minute ab workout has everything you need to get a killer core workout in 15 minutes flat.  This quick yet effective routine can be done anywhere—no equipment required.

Whether you’re looking to tone your midsection, improve your posture, or build core strength to support other workouts, these bodyweight exercises are a fantastic addition to your fitness routine.

Let’s jump in and transform 15 minutes into serious results!

 

15-Minute Ab Workout Instructions

 

To complete a full 15-minute workout, follow this structure:

• Perform Each Exercise for 1 Minute
  • Complete 1 minute of work per exercise.
  • Focus on proper form and engaging your core throughout each movement.
• No Rest Between Exercises
  • Move quickly from one exercise to the next, keeping your heart rate up and maximizing your time.
  • If you need a moment to catch your breath, take a quick 5-10 second break between exercises.
• Workout Breakdown – With 15 exercises, each lasting 1 minute, you’ll target every part of your core while keeping the intensity high for 15 minutes of total moving time.

 

15-Minute Ab Workout Exercises

 

Standard Crunch

• Lie on your back with knees bent and feet flat on the floor.
• Place your hands lightly behind your head and lift your shoulders off the ground, engaging your upper abs.

 

Bicycle Crunches

• Lie on your back with hands lightly behind your head.
• Alternate bringing your left elbow to your right knee and right elbow to your left knee in a pedaling motion.

Leg Raises

• Lie flat on your back with legs extended.
• Lift your legs toward the ceiling and lower them down without letting them touch the floor.

 

Russian Twists

• Sit with knees bent, feet hovering off the ground if possible.
• Twist your torso side-to-side, tapping the floor beside your hips.

 

Side Crunch (Right Side)

• Lie on your right side with knees slightly bent.
• Lift your left shoulder toward your hip, engaging your obliques, and lower back down.

 

Side Crunch (Left Side)

• Repeat the same movement on your left side.

 

Hip Dips

• Start in a forearm plank.
• Slowly dip your hips toward the floor on one side, then return to center and dip to the other side.

 

Plank with Knee Tucks

• Begin in a high plank position.
• Alternate driving each knee toward your chest, keeping your core tight.

 

Flutter Kicks

• Lie on your back, legs extended.
• Lift your legs slightly off the ground and perform small, quick kicks.

 

Reverse Crunch

• Lie on your back with your legs bent and feet off the ground.
• Pull your knees toward your chest and lift your hips slightly off the floor, then lower back down.

 

Forearm Side Plank (Right Side)

• Lie on your right side, supporting your body on your forearm.
• Lift your hips to form a straight line from head to heels. Hold for 1 minute, engaging your obliques.

 

Forearm Side Plank (Left Side)

• Repeat the side plank on your left side.

 

Heel Touches

• Lie on your back with your knees bent and feet flat on the floor.
• Crunch up and alternate touching your heels with your hands while engaging your obliques.

 

Windshield Wipers

• Lie on your back with arms extended in a “T” shape and legs raised to a 90-degree angle.
• Lower your legs slowly to the right side, keeping them straight and engaging your core. Return to center.
• Repeat the windshield wiper movement on the left side, keeping your legs straight and controlling the movement with your core.

 

 

Ab Workout Tips:

 

•  Stay in Motion Consistently: Keep moving from one exercise to the next without taking long breaks.
• Form over speed: Focus on proper form to target the right muscles and prevent injury.
• Engage your core: Throughout each movement, consciously tighten your core to get the most out of each exercise.
• Exhale during the hardest part of the exercise: Breathe out as you engage your muscles, like when crunching up or twisting, to help you power through each move.
• Warm Up & Cool Down: Remember to warm up and cool down with some light cardio and stretching afterward for 3-5 minutes to prepare your muscles and prevent injury:
• Warm up – Brisk walk for 3-5 minutes followed by Cat-Cow Stretches (5 each)
• Cool down – After your workout, it’s important to cool down for 3-5 minutes with some stretches to relax your muscles and improve flexibility.
  • Child’s Pose (1 minute) – Start on your hands and knees, then lower your hips back towards your heels, stretching your arms forward. Hold and breathe deeply.
  • Seated Forward Fold (1 minute) – Sit with legs extended straight ahead. Inhale, lengthen your spine, and then exhale, reaching for your toes or shins, stretching your hamstrings.
  • Cobra Stretch (1 minute) – Lie on your stomach, place your hands under your shoulders, and gently push your upper body up, extending your spine. Hold for a deep stretch in your abs.
  • Standing Side Stretch (1 minute) – Stand tall, reach your right arm overhead, and gently lean to the left. Hold, then switch sides.
  • Hip Flexor Stretch (1 minute per leg) – Step one foot forward into a lunge position, keeping your back leg straight. Push your hips forward, stretching the hip flexor of your back leg. Switch sides after 1 minute.

By adding these stretches, your body will recover faster and you’ll maintain flexibility while reducing the risk of injury. Stay consistent, and enjoy the benefits of this 15-minute core workout! 💪

For the best results I recommend doing this workout once a week and alternating it with other ab routines to avoid overtraining.

If you liked this workout, you’ll love my Workout Programs.  Take my Program Style Quiz to get the best workout program for you.

Your Coach & Biggest Cheerleader,