15 Minute Ab Express

Ready to strengthen your core? Come with me to experience this 15-minute abs-crushing express!

Exercises that target specific body parts, like this one, can help you strengthen muscle tissue in that area, which has great benefits for your overall health. A strong core can help you in many ways with your posture and nearly every daily function!

Let’s be honest, doing abdominal exercises doesn’t necessarily mean “you’re going to get a six-pack.” In order to see our abs, our body fat needs to be low enough. Body fat disappears “systematically” from our bodies, meaning all over the body. When you lose fat, it does so in a specific order that is controlled by our genes.

For women, we tend to lose belly and hip fat last—but if we stick to the following, they'll be on the list:

Exercise throughout the day: Most of the fat we lose comes from low-impact daily activities, including walking. Make an effort to take that extra step and don't sit still for long periods of time.
Focus on developing muscle strength: When we add more muscle, we increase our resting metabolic rate, allowing us to burn fat more efficiently.
Focus on losing fat all over the body rather than on one specific area: This is why I recommend taking full-body progress photos instead of just focusing on the abdominal area. This can help you recognize your efforts and see strength gains in other areas of your body, improved posture, and fat loss in other areas of your body. If you see progress or feel progress (better energy, digestion, etc.), you are making progress, and if you keep at it, it will catch up with your abs.
Focus on replenishing energy during exercise: Avoid skipping meals and burning out during exercise. This raises your cortisol and increases muscle breakdown, making it harder for you to lose body fat and gain lean muscle. Include protein and carbohydrates in your diet during exercise and eat whole foods throughout the day for consistent energy.
Focus on things other than sports: To achieve fat loss, we must keep our bodies in optimal condition. Without proper nutrition, proper rest and sleep, and attention to stress management, exercise won't have the desired results.

You don't need much time or any equipment to experience this super fun track that will target your core from every direction to give you an awesome burn!

let's go!

Looking to make the most of your training time by strengthening your core with a 10-15 minute workout?

Take the 21 Day Quick Core Challenge from Rock Your Life And get workouts like this into a plan to follow, along with all the support and information you need to take your results to the next level!

Start this challenge today!

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abs quick

Click to expand and see all exercise descriptions

Equipped with: Optional: Elevated surface
Form: Perform each action for the time indicated for 3 rounds

circuit

Bird Dog Crunch R/L (1:00)

Start in a tabletop position on the mat, with shoulders stacked over hands, knees under hips, back flat, and core braced.
Extend your right arm and left leg while squeezing the hip of the extended leg, keeping your core braced and your hips level.
As you tighten your torso and contract your abdominal muscles, pull your right elbow toward your left knee.
Extend your right arm and left leg, repeating for the designated amount of time before switching sides.
MOD 1: With your hands on the mat, extend your legs behind you and press them under your body.
MOD 2: Instead of hovering your outstretched leg, let your toes tap down onto the mat and gently slide them in as you pull your knees toward your elbows.

Climber(0:30)

Start in a high plank position with shoulders stacked over wrists, core braced, neutral gaze (not up or down) and flat back.
Use your core to drive the movement, alternately bringing your knees toward your chest for the prescribed amount of time.
MOD 1: Place your hands on a raised surface while performing this move.
MOD 2: Reduces impact by having the climber stop running and alternately bring the knees to the chest.

Support your workout Berry Green Protein!

It combines 15 superfood greens, vegetables and fruits with 22 grams of protein. It tastes amazing and you can just mix it with water and eat it, or add it to smoothies or baked goods!

Supergirl lifts weights (0:45)

Start by lying on your mat.
Extend your arms by your ears, supporting your core as you lift your arms and legs off the mat (the wider your legs, the easier it will be to move. As you get stronger, bring your feet closer together).
Hold at the top briefly, then lower yourself back to the mat under control and repeat the lift and stretch for the allotted time.
MOD: Alternately lift your legs, then your arms.

Boundary Player/Left Hand (1:00)

Start by standing behind a mat with your core braced and chest straight.
Step forward slightly with your right foot and jump with your heel to the other side of the mat, bringing your left knee up as you jump.
Turn and drive with your left knee for the specified time, then switch sides to drive with your right knee for the specified time.
MOD: Alternately drive your left and right knees across the length of the mat instead of driving the jump with one knee.

Well done rock star! Remember, you don’t have to do everything to be great at it! Please contact me and let me know how you enjoy the sport and if you have any questions please ask below!

A one-time exercise is great, but having a plan to follow is even better!

join in My online home fitness studio and women’s fitness community, rock your lifeand get access to over 60 different challenges, a great support network unlike any other, new workouts added every week that you can do from the comfort of your own home – and share the journey as we help you achieve your goals!

I love hearing from people in rock your life Who has found success by applying Betty Rocker principles and exercises! Look at Natalie's progress in two months.

“I was frustrated with my weight…but I did decide to take progress photos – albeit only once a month…and now it's 2 months later. Only 2 months! Want to know my weight? I lost 3.6 pounds..that's it! Ladies, don’t rely on the scale as the only way to judge your progress! I was completely shocked by this! Almost done with my second 30 day challenge and I won’t stop!