Workout of the week: 15-min abs and core workout

18th October 2021

ALL LEVELS / Abs and core workout / 15 minutes

Equipment: Exercise mat

It’s one of the biggest misconceptions of the fitness industry: having a six-pack doesn’t mean that you are in great shape. Thankfully, this is 2021, and we already debunked most of these theories.

A six-pack is a remarkable physical trait. A strong core, on the other hand, is an excellent ally for your general fitness shape. It will improve your daily life, prevent injuries, and make you stronger overall.

That’s why we’ve prepared this short abs and core workout that you can use as a quick training session or as a wrap-up to a more extensive one. It consists of only 7 exercises, performed for 1 minute each in just 2 rounds. You’ll rest for 1 minute between rounds.

Plank
Abdominal hollow
V-sit explosive
Tornado
Bicycle crunch
Abdominal row
Widescreen wiper

When you’re ready, let’s work on those abs!

WORKOUT SETUP

7 exercises
1 minute each
2 rounds
1-min rest between rounds
Equipment: Exercise mat
Duration: 15 minutes

WORKING OUT FROM HOME? NO PROBLEM.

EVO nurtures natural movement and our workouts, such as this one, usually require little to no equipment and minimal training space, making it easy to perform them everywhere.

WORKOUT EXERCISE LIST

2 rounds

1 – PLANK

1 minute

Lie on your front and lean on your elbows. The elbows should be shoulder-width apart and under the shoulders.
Begin the movement by lifting the hips off the floor until the lower back has flattened slightly – you will feel the core engage. When you get to this position, set the shoulders and hold this position.
When you have the correct position, your body will be in a slight hollow or dish shape.
Continue to breathe naturally and hold for 1 minute.

2 – ABDOMINAL HOLLOW

1 minute

Lie on your back on a lightly padded exercise mat.
Tighten your abdominal muscles – this will flatten your back into the floor. Hold this flat-back position – this is the abdominal hollow start position.
Raise the arms and legs just a few inches off the floor, while maintaining the flat back. Your body shape should look like a ‘dish’.
Hold this shape and breathe comfortably for 1 minute.

3 – V-SIT EXPLOSIVE

1 minute

Lie on your back with arms overhead.
Engage the core and rapidly bring the hands to the feet.
Always keep your arms and legs straight.
Return under control and repeat for 1 minute.

4 – TORNADO

1 minute

In a long-seated position, bring the legs together and bend the knees slightly. Interlace your fingers into a ball in front of the body. Lift the feet off the floor and lean back slightly until you find your balance point. This is the start position.
From here, start rotating the torsi left to right, aiming your hands towards the floor on each side. To do this repeatedly, you will need to swing the legs in the opposite direction slightly. As you do this, use the core to stabilise the body – and avoid excessive leg swinging.
Repeat for 1 minute

5 – BICYCLE CRUNCH

1 minute

Lie on the floor with your lower back on the ground and your knees flexed. Engage your core.
Place your hands behind your head, pull your shoulders from the floor and raise your feet from the floor.
Emulate the bicycle pedal motion and bring one knee up, stretching the other.
Simultaneously, rotate your torso to help your knee touch your opposite elbow.
Do the same on the other side and repeat.

6 – ABDOMINAL ROW

1 minute

Lie on your back with legs straight, feet together. Place arms straight overhead. Flatten your lower back slightly into the floor.
Begin the movement by bringing the knees towards the chest and simultaneously bringing the hands to touch the feet. Although the legs will bend, the arms remain straight. Imagine drawing a semicircle shape with the arms as they come towards the feet to make it easier.
Maintain balance and control as the hands touch the feet.
Return under control and repeat for 1 minute.

7 – WIDESCREEN WIPER

1 minute

Lie on your back with arms out to the side at shoulder level. Keep the palms face down for added stability.
Lift the legs straight up to 90-degrees with feet together. If your hamstring flexibility prevents you from straightening the legs, keep them slightly bent.
Set the shoulders and press the hands into the floor for stability.
Begin to lower the legs slowly to one side, aiming to keep the shoulders and spine on the floor (minimal rotation). Most likely, you will only reach about 45-degrees of rotation with the legs.
As the legs approach the floor, engage the core even more and press the hands and back of shoulders into the floor to decelerate and stabilise the movement. Slowly return to centre and reset the core.
Repeat on the other side and continue for 1 minute.