15 Minute Daily Abs And Core Workout For Women
Are you ready to kickstart your journey to stronger, more toned abs? Well, you’re in the right place! Whether you’re new to working out or just looking for a beginner-friendly routine, we’ve got you covered.
This 15 minute beginners abs workout can help you tone up your tummy and strengthen your core muscles. On top of that, these are perfect for women of all fitness levels.
Say goodbye to endless crunches and hello to an effective ab workout designed just for you. Let’s dive in!
Benefits Of Doing Core and Abs Workout:
Stronger Core: When you work on your abs, you’re also strengthening the muscles that support your spine and pelvis. This not only helps you stand taller but also reduces the risk of injuries during physical activities.
Toned Abs: Ab workouts target specific muscles in your abdomen, like the rectus abdominis and obliques. As these muscles get stronger and more defined, you’ll notice a firmer and flatter stomach, giving you that sculpted look you’re after.
Less Back Pain: Weak abdominal muscles can lead to poor posture and strain on your back. By strengthening your core through ab exercises, you provide better support for your spine, which can alleviate discomfort and prevent future pain.
Improved Balance: Your core muscles play a crucial role in maintaining balance and stability. By strengthening them through ab workouts, you enhance your body’s ability to stay steady and coordinated, whether you’re walking, running, or doing any other physical activity.
Confidence Boost: As you stick to your ab workout routine and start seeing results, you’ll likely feel more confident in your body and abilities. Achieving a stronger, more toned midsection can boost your self-esteem and make you feel proud of your progress.
If you like this article, you will also like my other articles about flat belly and abs workout.
How Quickly Can I Get Abs?
There’s no magic formula or set timeframe that guarantees results because everyone’s body is different. However, one thing remains constant: consistency is key. Regular exercise that targets your core muscles combined with a balanced diet is essential for seeing progress.
It’s important to be patient and realistic about your expectations. Building muscle and reducing body fat takes time, so don’t be discouraged if you don’t see immediate results. Instead, focus on making healthy choices and staying dedicated to your fitness journey.
Remember, it’s not just about looks; it’s about feeling strong and healthy too. Keep up the good work, and you’ll get there!
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Most Effective 15 Minutes Ab Workout:
Remember, this 15-minute ab workout is designed to target your core muscles and leave you feeling the burn in no time. With a combination of planks, twists, and crunches, you’ll engage your entire midsection for a challenging and rewarding workout.
Also Make sure to take a 30 second break between each ab exercise, stretch after the workout, and drink plenty of water.
1. Warm Up: High Knees
Sets & Reps: Do high knees exercise for 30 Seconds for each sets. After each set, take rest for 45 seconds. Do 3-4 Sets for maximum benefits.
How to:
Stand with your feet hip-width apart and arms by your sides. Lift one knee towards your chest as high as you can, then quickly switch to lift the other knee. Continue alternating legs as quickly as possible, pumping your arms for momentum. Aim to bring each knee up to hip level or higher with each rep.
2. Full Sit Up
Sets & Reps: 2–3 sets of 10–15 repetitions
How to Do It:
- Lie on your back with your knees bent and feet flat on the floor.
- Place your hands behind your head or cross them over your chest.
- Engage your core and use your abdominal muscles to lift your upper body off the floor until you’re sitting upright.
- Slowly lower your upper body back down to the starting position with control.
3. Russian Twist
Sets & Reps: 2 to 3 sets of 8 to 16 repetitions.
How to Do It:
- Sit on the floor with your knees bent and feet lifted off the ground, balancing on your tailbone.
- Clasp your hands together in front of you or hold a weight for added resistance.
- Lean back slightly to engage your core muscles.
- Twist your torso to the right, bringing your hands or weight towards the floor beside your right hip.
- Return to the center and then twist to the left, bringing your hands or weight towards the floor beside your left hip.
- Continue alternating sides, maintaining a steady pace and focusing on controlled movements.
4. Reverse Crunch
Sets & Reps: 3-4 sets of 8-12 reps
How to Do It:
- Lie on your back with your arms by your sides and palms facing down.
- Bend your knees and lift your legs towards your chest, keeping them together.
- Use your lower abs to lift your hips off the ground, curling your tailbone towards your belly button.
- Slowly lower your hips back down to the starting position with control, keeping your legs lifted throughout the movement.
5. Bicycle Crunch
Sets & Reps: 12 to 20 reps across 3 sets
How to Do It:
- Lie on your back with your knees bent and hands behind your head, elbows pointing out to the sides.
- Lift your shoulder blades off the ground and engage your core.
- Straighten your right leg out at a 45-degree angle while simultaneously twisting your torso to bring your left elbow towards your right knee.
- Switch sides, straighten your left leg and bringing your right elbow towards your left knee.
- Continue alternating sides in a pedaling motion, focusing on twisting your torso and fully extending your legs with each rep.
6. Mountain Climbers
Sets & Reps: 2–3 sets of 15–20 slow and controlled repetitions. Take 10-second rest between the sets.
How to Do It:
- Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
- Engage your core and lift your right foot off the ground, bringing your right knee towards your chest.
- Quickly switch legs, bringing your left knee towards your chest while simultaneously extending your right leg back.
- Continue alternating legs in a running motion, moving as quickly as possible while maintaining proper form.
7. Leg Raise Hold:
Sets & Reps: 2–3 Sets of 10–15 Repetitions.
How to Do It:
- Lie on your back with your legs straight and your arms by your sides, palms facing down.
- Engage your core and lift both legs off the ground towards the ceiling, keeping them straight.
- Hold this position for a few seconds, focusing on keeping your lower back pressed into the floor and your legs lifted.
- Slowly lower your legs back down towards the ground, stopping a few inches above the floor.
- Hold this position for another few seconds before lifting your legs back up towards the ceiling.
Final Words:
Got 15 minutes? You can totally amp up your ab and core strength! Mixing in different exercises that hit various core areas does wonders for your overall strength and training game.
Remember to start with nailing down your form and technique. Then, if you’re up for it, you can slowly crank up the challenge and add some weight to your routine. With a steady commitment, those quick 15-minute sessions can seriously level up your fitness journey!
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