15 Minute Core Workout

By: Keith


The demo video is at the end of the article.


No explanation necessary.  This is an abs workout that covers every bit of your mid section.  There are ways to make this workout more challenging.  Fo instance put a weight on your chest for the crunches is one way.  You could weight your ankles for the Side lying crunches.  If you have a partner you could have them push your legs down for the corkscrew.  But, as it is I think it’s challenging enough.  Good Luck!


10-20 Basic Crunch: It’s the most common exercise other than push-ups yet it’s also the most frequently screwed up.  It’s not about repetitions, it’s about quality.  Lie with your knees bent and back on the floor. Without arching your back and with your hands behind your head lift your shoulders off the ground. Hold it for a second or two and lower back down.  Don’t jerk; your abs should be engaged on the way up and on the way down.  Advanced: Put a weight on your chest and cross your arms over the weight to do the exercise.


26-50 Plank Lizard Tucks: Get into push up position.  Touch your knee of your right leg to your right elbow.  Put it back and switch sides.  Advanced: Do it in down push up position.


5 x 10 Seconds Airplane: Lie on your stomach and extend your hands to your side like wings.  Lift everything off the floor as high as you can and hold for 10 seconds.  Lower down and rest for a couple of seconds and repeat.  Do five reps. 


15 – 20 Double Leg Stretch: Lie on your back and hug your knees into your chest.  Extend your legs to 45 degrees and reach your arms by your ears.  Hold for a second and hug everything back to your chest.  Keep your heels together, toes pointed and angled outward during the exercise.  It’s a Pilates move that’s super duper.


25/25 Oblique Side Crunch: Lie on your right side with your right palm and arm flat on the ground.  Put your left hand behind your head.  Now, lift your legs and body to meet in a side lying v position and touch your left elbow to your left knee.  Do 25 on each side.


10-20 Hanging Knee Circles: Hang from a pull-up bar.  Tuck your knees up to your left, circle them in front of you and come down on your right.  Now reverse it and go to your left.  Each time around is one count.


25 Bicycles Forward 25 Reverse:  Sit on the floor and raise your hands to the ceiling.  Lift your feet off the ground and bicycle them in front of you for 25 times (left and right is one).  Reverse the move and pedal backwards for another 25.


10 – 16 Corkscrew: Lie on your back and lift your legs 90 degrees so they are pointed to the ceiling.  Slowly lower them to the right and circle around to the left bringing them back up from the left.  That’s one.  Now reverse.  Go to the left and come back up on the right.  Advanced: Do a hip raise at the top of each move.


30 Seconds Bow Pose: On your belly bend your knees and reach back to grab your ankles.  Pull with your legs and get everything off the ground.  Your heels should be pulling up and to the back of the room to work your lower back and upper thighs.


10-20 Hanging Knee Tucks Extensions: In Hanging position from a pull up bar (or a tree in my case) tuck your knees towards your chest and extend your legs straight out in front of you then return to a tuck and then back down.


10 – 25 Criss Cross Crunches 5 Slow: Lie on your back and put your hands in back of your head (don’t pull your head).  Touch your left elbow to your right knee while twisting your body to the right.  Then switch and touch your right elbow to your left knee.  Both sides is one rep. Do the first 5 while holding for a 3 count in each position (side, center, side).


Here is the video:


10 Responses to “15 Minute Core Workout”
  1. The Fit Dad February 24, 2010 at 6:45 pm #

    Nice workout and video!

    It looked a bit chilly doing the Knee Circles and Tuck Extensions from the tree with the snow on the ground!
    .-= The Fit Dad´s last blog ..Stuck In A Rut? Need To Bust Through Your Weight Loss Plateau? =-.

    • Keith February 24, 2010 at 7:27 pm #

      Ed: It was very chilly out there :-) Thankfully it only took a few minutes! Thanks for watching.

  2. J. Cruikshank February 24, 2010 at 7:21 pm #

    If I dared to lay on the floor I’d have 3 dogs jumping all over me and licking my face. Do you have anything in the upright position? :-)

    • Keith February 24, 2010 at 7:27 pm #

      Mom: Hmmm, let’s see what I can come up with. I’ve got a few.

  3. Beth Hutton-Muse February 25, 2010 at 2:01 pm #


  4. Tom May 10, 2010 at 10:07 pm #

    That’s impressive but a bit much for most untrained people. I like to start clients off with lower russian twist and horse stance to balance the abdominals.

  5. Andreas July 20, 2011 at 12:28 am #

    Nice information. Keep up the great work

    Nutreas Whey Protein

  6. BusyWorkingMama January 17, 2012 at 12:21 pm #

    I am going to try it out! I’ve been looking for some new moves and I like your descriptions. Great exercises and quick workout, too!


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