Here’s a 12 minute Abs & Core workout you can follow along in real time,
to sculpt and strengthen your whole mid-section.
30 seconds each exercise. After every four exercises, you’ll get 30 seconds rest.
No equipment needed.
Do this routine after your regular workout at the gym, or in your own time at home.
OK, ready?
First four exercises are Hollow Hold. Butterfly Crunch. Russian Twist. And Plank Jacks.
So, down on the floor.
Starting with a hold position, feet off the floor, upper body curled in.
Hollow Hold. 30 Seconds.
That’s 15 seconds.
Abs tight. Steady breaths.
Next, a crunch, with knees apart. Butterfly Crunch. 30 seconds.
Breath out as you come up.
That’s 15.
Get ready for Russian Twist. Feet off the ground, twisting from side to side. Russian Twist.
Next - take a plank position. Feet hopping in and out to the sides. It’s Plank Jacks.
Rest coming up.
OK, 30 seconds rest. Deep breaths. Stretch it out if you need to.
Next four are - V Sit Rotations. Leg Raise and Crunch. Bicycle Move. And Plank Walk to Pike.
So, ready on the floor.
Hands on the floor supporting the upper body. In position for V Sit Rotations.
Legs round in a circular motion. Feet not touching the floor.
Not easy.
Now, Leg Raise and Crunch. Alternating a leg raise with a regular crunch.
Again, feet off the floor at all times.
Really feeling the core and abs working.
Now, Bicycle Move. Knees to opposite elbows.
Good squeeze each side.
Next - starting in plank, walking forward, bend at the hips into pike position.
Plank Walk Into Pike.
Rest period coming up.
OK, rest now for 30 seconds.
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Next four exercises - Helicopter Plank, right then left. Then it’s
a Low Plank on one elbow - one side then the other. Then Leg Wipers, side to side.
So, in position for Helicopter Plank - starting on your left elbow, Right Arm raised.
Reach up. Twist through. Keeping the body straight.
Ready to swap sides.
And go - Helicopter Plank, Left Arm reaching up. And through.
Now, another plank variation - Single Arm Low Plank.
Resting on one elbow, other hand behind you. Hold the plank position, for 15 seconds.
Keeping the shoulders level.
Now change sides.
Next, Leg Wipers. So down on your back. Arms out to the sides.
Legs over to one side, then the other.
Rest coming up.
And rest, 30 seconds,
As you stretch it out, next set of exercises is a Double Crunch. Alternating V
Ups, one side, then the other. And Leg Raises.
Make sure you leave a comment to let us know how you got on with this routine.
OK - on the floor for Double Crunch.
Breathing out as you come up - at the top, give an extra squeeze, and hold for a moment.
Next, Alternating V Ups. Reaching up, left to right.
Alternating V Ups.
Ready to change sides.
And go - Right to Left.
OK, next, Leg Raises. Palms flat on the floor by your sides.
And go, Leg Raises. 30 seconds.
Couple more, then rest.
And rest for 30 seconds.
Ready for your last group of exercises. It’s a High Plank with Alternating Toe Taps.
Then a Salsa Plank, with a twist at the hips. Flutter Kicks. And finally - Oblique V-Ups.
So here we go, final group. Starting with High Plank with Alternating Toe Taps.
Left to right. Right to left.
Now, move to a low plank, and add a twist at the hips. This is a Salsa Plank.
“Shake it,
don’t break it!”
Shoulders should be feeling it as well now.
Now, on your back for Flutter Kicks.
Keep the feet off the ground. Palms flat to the floor.
OK, final exercise. It’s Oblique V Ups. On your side, resting on one elbow.
Feet raised. And reach up.
Ready to change sides.
And go.
Keep it going. Last few seconds.
And rest.
Congratulations - that’s your full 12 minute Abs & Core workout complete.
You’ll improve next time, so bookmark this video and make it part of your regular routine.
And check out Fit Media’s full playlist of follow-along and home workouts.
Thanks for watching.