Quick, equipment-free workouts make training a lot easier, especially if you're struggling to figure out how to put together a workout or stay consistent. If you're looking for an ab-centric workout, you've got to try this 15-minute bodyweight ab blast from NASM-certified and SWEAT app [1] trainer Kelsey Wells [2].
This 15-minute workout was inspired by Wells's new PWR At Home 3.0 program and includes a variety of core exercises that will help strengthen your abdominal muscles. "Having a strong core can help improve every aspect of your training [3] as well as your day-to-day life," Wells told POPSUGAR. A strong core can also help you activate the proper muscles in your body instead of overusing certain muscles, and it can help you move properly when you're training with weights. If you're ready to work on your core strength, grab a yoga mat and keep reading!
Kelsey Wells's 15-Minute Ab Blast Workout
Equipment needed: Yoga mat
Directions: Complete three rounds of the superset, taking little to no rest in between each exercise and set before moving on to the circuit. Take one minute of rest after the third superset. Complete each exercise in the circuit for 50 seconds, repeating for a total of three rounds. Take one minute of rest in between each round.
"Remember to focus on movement quality and maintaining a strong position even while you fatigue," Wells said. Be sure to cool down with three to five minutes of walking to lower your heart rate. Wells also recommends doing a few static stretches [4] to lengthen your muscles, increasing your flexibility and range of motion.
- Superset 1, exercise 1: In and out plank: 12 reps
- Superset 1, exercise 2: Dead bug: 24 reps
Complete three rounds of the superset, then take one minute of rest before starting the following circuit.
- Circuit 1, exercise 1: Scissor: 50 seconds
- Circuit 1, exercise 2: Bent-leg jackknife: 50 seconds
- Circuit 1, exercise 3: Straight-leg Pilates hundreds: 50 seconds
Superset 1, Exercise 1: In and Out Plank
- Start lying on the ground with your forearms (wrists to elbows) firmly on the mat, ensuring your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet, with your feet together. Gently draw your ribs in to engage your core and ensure that your spine remains in a neutral position. This is your starting position.
- While keeping your hips as still as possible, step your left foot outward slightly, followed by your right foot so your hips are hip-width apart.
- Maintaining no movement from your hips, step your left foot inward slightly, followed by your right foot, to return to the starting position.
- Complete 12 reps.
Superset 1, Exercise 2: Dead Bug
- Lie on your back on a yoga mat with your arms extended directly in front of your chest and your palms facing toward your feet. Bend your knees and bring your legs into tabletop position, ensuring your knees are stacked over your hips and your shins are parallel (in line with) the floor. This is your starting position.
- On an exhale, draw your ribs to your hips to engage your core. Draw your left arm back and down toward the floor alongside your head. At the same time, extend your right knee and hip to lower your right leg toward the floor. Ensure that your arm and leg are lowering at the same speed and that you maintain a neutral spine.
- On an inhale, raise your left arm and right leg to return to the starting position. This counts as one rep.
- Continue alternating between the left and right sides, completing 12 reps on each side for a total of 24 reps.
- Complete two more rounds of the superset, then take one minute of rest before starting the circuit.
Circuit 1, Exercise 1: Scissor
- Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring your hips and knees are together. Gently push your spine into the mat and bring your legs into tabletop position, ensuring your knees are stacked over your hips, your toes are pointed, and your shins are parallel to (in line with) the floor. Rest your hands gently on your knees.
- On an exhale, tuck your chin into your chest and draw your ribs to your hips to elevate your head, shoulder blades, and upper back off the mat. Be sure to keep your back flat on the mat. At the same time, extend your arms by your side with your palms facing down, ensuring your arms are parallel to (in line with) the floor. Straighten your legs so they're directly above your hips; it's OK to have a slight bend in your knees. This is your starting position.
- On an exhale, lower your right leg toward the mat as far as you can go while keeping your back flat on the mat. On an inhale, lift up your right leg to return to the starting position.
- Exhale and lower your left leg toward the mat as far as you can go while maintaining a flat back. On an inhale, lift up your left leg to return to the starting position.
- Continue alternating between the left and right sides for 50 seconds.
Circuit 1, Exercise 2: Bent-Leg Jackknife
- Start by lying on your back on a yoga mat with your arms extended above your head. Engage your abdominal muscles by drawing your belly button in toward your spine and slightly elevating your legs off the mat. This is your starting position.
- On an inhale, bend your knees and, using your abdominal muscles, draw them in toward your chest. Be sure to keep your feet together. At the same time, bring your arms forward toward your feet as you slowly lift your head, shoulder blades, and torso off the mat.
- On an exhale, slowly lower your arms and extend your legs to return to the starting position without touching your feet down on the floor. This counts as one rep.
- Repeat for 50 seconds.
Circuit 1, Exercise 3: Straight-Leg Pilates Hundreds
- Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring your hips and knees are together. Gently press your spine into the mat, and bring your legs into tabletop position. Make sure your knees are stacked over your hips, your toes are pointed, and your shins are parallel to (in line) the floor. Rest your hands gently on your knees. This is your starting position.
- On an exhale, tuck your chin into your chest and draw your ribs to your hips to elevate your head, shoulders, and upper back off the mat. Be sure to keep your back flat on the mat. At the same time, extend your knees to create a 90-degree angle at your hips and extend your arms by your sides with your palms facing down, ensuring your arms are parallel to (in line with) the floor.
- Inhale, and elevate your arms slightly, then lower your arms slightly. This is called a pulse. Perform five pulses.
- Exhale, and pulse your arms five times.
- Lower your head and shoulders, bend your knees, and place your hands on your knees to return to the starting position.
- Repeat until you have completed 100 pulses (10 inhales and exhales), which should take you around 50 seconds.
- Complete this circuit for a total of three rounds, taking one minute of rest in between each round.