15 Minute Workout for your Abs

Do you want a six-pack or do you want to train your abs to support your back to prevent back pain? No matter what your goals are, you can reach both with my workout.

Today, with my 15 minute full body workout plan, I’ll show you how to strengthen your abs.

Please warm up before you start the exercises. For example, you could do jumping jacks as a warm up exercise. Here is the guide for jumping jacks.

Perform the following exercises as indicated. One lap takes about 7 minutes. After a 1 minute break, the circle should be completed twice in total.

Plank position and jump to the side

Lie down on the mat and take the plank position. Your arms are outstretched, your palms are below the shoulders and pointing down, fingertips point forward. Your hull forms a straight line.

Now make a jump diagonally to the right and then jump back to the starting position. Continue the exercise by jumping to the left. Repeat this exercise.

Repetitions: 10 jumps, alternating 5 per side

Side plank with weight

Lie on the left side, leaning on your left forearm, lifting your pelvis so that your torso forms a straight line. Take a dumbbell (if you do not have a dumbbell, you can also take a water bottle) in your right hand and extend your arm forward. Then you stretch your arm to the ceiling. Hold your arm straight and pull your shoulder blades together. Then you return to the starting position and lower your arm again at chest height forward. Do 15 reps on the left side with your right arm, then switch to the right side and lift the weight with your left arm.

Repetitions: 15 times per side

Russian Twist

Sit on the floor and lift your legs up at an angle. Lean back about 45 degrees and hold a dumbbell (kettlebell or water bottle) with both hands at stomach height. The back remains straight. Now turn your upper body and the dumbbell alternately to the left and right. Beginners can also omit weight and simply turn their torso left and right.

Repetitions: 30, alternately 15 per side

Back plank

Stand with your legs straight in a back support position. Place your arms outstretched, just below your shoulders. The palms face down, the fingertips towards the legs. Now push yourself up, your midsection forms a straight line. Now raise your right leg, hold this position for three seconds and then lower your leg again. Change the page – now lift the left leg straight up, hold this position for 3 seconds and lower it again. Repeat this exercise 20 times, alternating 10 each side.

Repetitions: 20, alternately 10 per side

Knee to Elbow Plank

Take the push-up position and tense your abdominal muscles. The hands are slightly wider than shoulder width on the floor. Now move your left knee to the right elbow and return to the starting position. Then switch side and bring your right knee to the left elbow. Repeat this exercise by alternating the sides.

Repetitions: 30, alternately 15 per side

Sit-ups with punch

Lie on your back with your legs bent and tense your abdominal muscles. Now you sit up (approximately at a 45 degree angle) and hit with your right fist to the left front – in the direction to your left knee. Then you lower your upper body again, but do not lay down your body on the ground, stop close to it. Then move the upper body forward again and punch with your left fist to the right front, in the direction to your right knee.

Repetitions: 20, alternately 10 per side

Plank Jacks

Go into the push-up position with your arms outstretched. The hands are slightly wider than shoulder width on the floor. The trunk forms a straight line, the belly center is tense. Now you jump with your feet alternately to the middle and to the outside.

Repetitions: 20


Sit down and lean your upper body back about 45 degrees. Raise your legs angled up so that they are parallel to the floor. Keep your arms straight forward. The palms are directed inwards. Tense your abdominal muscles. Now move your legs slowly forward until they are outstretched and then return to the starting position.

Repetitions: 15

Which exercises are part of your workout routine? Let me know and write it down in the comments. I’m looking forward to being inspired by you!

XOXO Betty

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