This 15 minute routine can be performed in the very comfort of your home. If you do this at least three times a week you will get strong sculpted abs. Make sure you warm up first by doing some cardio. This can be skipping, jogging etc. Complete 4 rounds of all the exercises resting for 30 seconds.
Side Plank with a twist
This is such a great move. Very effective for sculpting those abs and probably my favourite. Start in a plank position and place your right hand in the middle of the mat and push your hips up to the side as high as you can. Your body should be in a straight line from your head to your heels. Extend your left arm above your shoulder and look up at the left palm. Hold for 8 counts then tuck your left arm under your body and do 10-16 reps on each side. if this is to difficult you can come down on your elbow.
Start in a boat pose and slowly extend your legs out in front of you and hold for 30 seconds or as long as you can. Return to start position with your knees bent towards your chest. Keeping your core in tight slowly extend backwards extending your legs at the same time. Do not allow your shoulders and feet to touch the mat. Return to the start position and repeat. Do 10-16 reps.
This exercise strenghtens your core and lower back so ideal to do when you are doing abs. Start by lying on your back with your knees bent at a 90 degree angle. Begin by lifting your hips off the mat pushing upwards from the heels of your feet. Careful not to hyper extend your back. Once up really squeeze your glutes and hold for 5 seconds then release, drop back down and repeat. Do 20 reps.
Crunch With a Leg Raise
Start by lying on your back. Keep your left knee bent and straighten your right leg. Place your hands behind your head and crunch up lifting your right leg keeping it straight and strong. Crunch up and down and at the end keeping the leg straight pulse for 8 with your leg in between your arms. Do 10 -16 reps on each leg.
Hands and Knees Balance
Start by getting on your hands and knees on your mat. Make sure your hands are parallel underneath your shoulders and your abs are held in tight. Begin by lifting your right leg holding it straight at hip level, then lift your left arm holding it at shoulder level. Hold this position for 5-6 breaths making sure to hold your abs in tight. Return to start position and do the other side. Alternate from side to side. do 10 reps.