Training

The Best 15-Minute Abs Workout You Can Do Anywhere

 

Spot-targeting weight loss is a myth. However, you can work your whole body to reduce fat all over your body, and work specific muscles. By doing these two things together you’ll see those specific areas really improve.

Everyone has an excuse, you just don’t have time to go to the gym, or you may be away for the weekend, but with this workout those excuses become invalid. Here’s a 15-minute abs workout you can do anywhere, to tighten up your tum and work those abs.


Warm up: 2 minutes of Star Jumps/ High Knees

 

It’s important to warm up before doing any exercise, and by doing these high intensity moves you’ll ramp up your heart rate and burn fat quicker.

Workout: 12 minutes

This workout is in high intensity interval training (HIIT) form, you should complete 40 seconds of each workout followed by 20 seconds rest.

Complete the 4-move circuit 3 times!


Exercise #1: Mountain Climbers

 
mountain climbers abby pell
Starting Position

 Start in a plank position on your hands and feet.

Step-by-step

a) Keeping your left foot on the floor, bend your right knee towards your chest.

b) Extend your right leg and return to starting position.

c) Keeping your right feet on the floor, bend your left knee towards your chest.

d) Extend your left leg and return to starting position.


Exercise #2: Bicycle crunches

 
bicycle crunch abby pell

Starting Position

Lie flat on your back on a yoga mat with your feet extended out in front of you.

 Place your hands behind your earlobes.

 Raise both feet off the floor and lift your head and shoulders off the floor.

Step By Step

a) From the starting position, keep your right leg extended so that it is hovering above the floor, and bring your left knee into your chest.

b) Immediately after you’ve brought your left knee to your chest, extend your left leg completely so that it is straight and hovering above the floor.

c) Bring your right knee into your chest (in a pedalling motion.)

d) While your legs are pedalling, incorporate a twist in the upper body, meeting the knee at your chest with the opposite elbow (e.g. as you bring your left knee to your chest, twist your upper body to the right so that your right elbow touches your left knee.)


Exercise #3: Side Crunches

 
side crunches abs workl
Starting Position

Lie on your side on a yoga mat with your legs extended out.

 Place your hands behind your earlobes.

 Raise both feet off the floor and lift your head and shoulders off the floor

Step By Step

a) From the starting position, lift your upper body off the ground and crunch up.

b) Repeat for twenty seconds on one side and then turn over and repeat on the other side for twenty seconds.


Exercise #4: Toe Crunches

 
toe crunches abs workl


Starting Position

Lie flat on your back on a yoga mat with your feet extended out in front of you.

 Place your hands behind your earlobes.

 Raise both feet off the floor and straighten your legs with a slight bend.

Step By Step

a) From the starting position, crunch upwards while reaching up with your hands and touch your toes.

b) Return to the starting position and repeat for 40 seconds.


To Finish: 1 minute of Crunches
 

It’s true what they say – you can do hundreds of crunches, but on their own you’re not going to sculpt abs.

At the end of a workout however, be prepared to feel the burn!

>>> Cool down 

Hamstring stretches

hamstring stretches

Hip openers, side stretches, quad stretches

cool down stretches

Make sure to stretch after every workout to loosen up the muscles and promote quicker recovery!


Take Home Message

 
Incorporate these abs exercises into your weekly routine to help tone and sculpt your abs… alongside a good diet!

Impressed with your ab progress?

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Myprotein

Writer and expert


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