Perform the exercises as a circuit, one after the other with only 10 second breaks between each exercise. Once you have completed the circuit, rest for 1 minute, before repeating the circuit again. Perform the circuit 3 times in total.
15 MINUTE AB BLAST WORKOUT
1. FOREARM PLANK
Place your forearms on the floor or a mat with your elbows aligned underneath your shoulders. Your arms should be about shoulders-width apart and parallel to your body. You can either have your palms faced down on the floor or you can clasp your hands together depending on what is more comfortable or you. Straighten you legs far from the body so that you're back is straight and your core is tight. To avoid rounding your back, try and retract your shoulder blades and keep your chest up away from the floor.
Perform this exercise for 45 seconds.
TIP: Try and keep your back as flat as possible so you can feel your abs being engaged - do not lower your bum too low to the floor or too high like a downward dog!
2. LEG RAISES
Lying flat on the floor or a mat, raise your legs until they are at a 90 degree angle in the air. Lower your legs in a slow + controlled motion to the floor. Just before they are about to touch the floor, raise your legs back up until they are at a 90 degree angle again.
Perform this exercise for 45 seconds.
TIP: Keep your chin pointing upwards when you raise your legs towards your body and then push it downwards towards your chest when lowering your legs to the floor - this will help to keep your core engaged for the entire exercise. If you want to make this exercise slightly easier, bend your knees slightly or reduce how much you lower your legs to the floor.
3. RAISED-LEG CRUNCHES
You can perform this exercise with or without a yoga ball depending on your preference. Lying on the floor or a mat, raise your legs fully extended to the ceiling, then bend your knees in towards your chest so your legs form a 90 degrees angle. You can either rest your feet on the yoga ball, cross over your feet or have your feet parallel to one another depending on what you prefer. Lifting your upper body from the mat, crunch your abs upwards. Hold this position for a few seconds, before lowering your torso and returning to the start position.
Perform this exercise for 45 seconds.
4. RUSSIAN TWISTS
Sitting on the floor or a mat, raise your legs in a bent position in front of you. You're body should be in a v-shape position. Clasp your hands together and twist your upper torso from side to side.
Perform this exercise for 45 seconds.
TIP: Try not to over-twist your torso to the side too much, as this can cause damage to your lower back. If you want to make this exercise more difficult, try using a medicine ball or a large water bottle for added resistance.
Try this 15-minute ab blast and let me know what you think in the comment section below! This circuit can be performed at home or a gym, and feel free to add some additional weights if you want to make this circuit more difficult.