Aug 19, 2017
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This 15 Minute Core Workout Will Leave You Sore But Fit As Hell

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Six pack, eight pack or the beach abs, call it whatever you like but the thing is that abs do count. Well, not as much as solid traps but yeah; they still can get you laid. Simply put, the core is divided into 4 muscle groups- Rectus abdominus, obliques, intercoastals and the serratus. If you really want a show-off worthy mid-section, you have got to train your mid-section holistically. Here’s a quick workout, so you don’t waste a lot of time training a small muscle group.

Equipment: Yes

Time: 15 Minutes

1) Lying Leg Raise

Sets:

Reps: 8-12

This 15 Minute Core Workout Will Leave You Sore But Fit As Hell© BB

Keep in mind that you don’t rush the eccentric and concentric phase in this exercise. Keep it slow squeezed and contracted. 

2) Jackknife Sit-ups

Sets: 3

Reps: 10

This 15 Minute Core Workout Will Leave You Sore But Fit As Hell© BB

If you are a beginner, focus more on perfecting the form first. Don’t be in a hurry to just go up and touch your toes.

3) The Russian Twist

Sets: 3

Reps: 15

This 15 Minute Core Workout Will Leave You Sore But Fit As Hell© BB

This looks easy but you need to establish a solid mind-muscle connection here. This twist is an absolute oblique builder. 

4) Decline Crunch 

Sets: 3

Reps: 12

This 15 Minute Core Workout Will Leave You Sore But Fit As Hell© Bodybuilding

A classic core builder but if done wrong, you will have your back wrecked. Make sure you aren’t rounding your back when you come up. The key is to keep the back straight and the core tight as you come up. Each rep must be felt in the core, not in the back. 

5) Ab-Wheel Roll-Outs (Finisher)

Sets: 3

Reps: 15

This 15 Minute Core Workout Will Leave You Sore But Fit As Hell© Bodybuilding

This is my personal favorite of the lot. Ab-wheel rolls outs are tough and literally put your core strength to the test. Beginners can start with doing partial, if not full roll outs on the knees. If you are at the advanced stage, you can try your luck with a roll out from a standing position.

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