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15 minute core and abs workout

Written by FDM

Here is a fun and easy workout for flat firmer abs and stronger core to complete in fifteen minutes.

The workout contains a total of 4 exercises. In order to complete the workout, rest 30 seconds between exercises and repeat the circuit to do two sets of each. Do the workout two or three times a week, on nonconsecutive days for better results!

Exercise 1: Plank with glute squeeze

Get on the floor, prop yourself up on your forearms, and flex your toes. Your body should form a straight line. Contract your abs and glutes—tightly. Hold this for 15 seconds, then rest by lowering your knees to the ground for five seconds. That’s one rep. Do 10.

Exercise 2: Oblique V-up

Lie on your left side, legs angled 30 degrees from your hips. Rest your left arm on the floor and put your right hand behind your head. Lift your straight legs off the floor, bringing your torso toward your legs. Slowly return to start. That’s one rep. Do 15 to 25 reps on each side.

Exercise 3: Rotating superwoman

Lying on your back, arms extended overhead and legs straight, tighten your core and raise your shoulders and legs about six inches off the ground. Hold for 15 seconds. Then roll onto your belly, keeping your arms and legs off the ground, as if you’re flying. Hold for 15 seconds, and then roll back. That’s one rep. Repeat five or six times.

Exercise 4: Rock n’ raise

Lie on your back with your arms at your sides, knees pointed outward, and soles of your feet touching. Staying in this pose, slowly raise your legs until your toes are pointed toward the ceiling and your hips are slightly off the floor. Slowly return to start. That’s one rep. Do 15 to 25.

Via: Women’s Health magazine

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