15 Min COMPLETE ABS WORKOUT at Home | Core, Obliques, Upper & Lower

Рет қаралды 1,121,330

4 жыл бұрын

This is a 15 minute ab workout at home to focus on the stability and strength of your core and train your body on how to engage your core fully as well as hitting those ab muscles!
We will focus on extremity movements (arms moving in this case) whilst trying to stop compensatory movements of the hips and spine. Also isometric holds throughout to engage a contraction of those muscles.
Why focus on the core stability? Does this give me a six pack?
Here are just some of the reasons why you should absolutely include core training into your workouts:
A tight core allows you to lift heavier (muscle gains)
Reduces risk of injury to lower back
Learns your muscles to work together or effectively individually
Improves balance
Improves overall athletic ability
It helps the body to absorb forces such as dynamic forces (burpees for example!)
It flattens and tightens tummy!
If you are aiming for that aesthetic look of a toned stomach, it really is important to, along side working on your rectus abdominis muscles (the visible abs!), target your core to strengthen and increase stability. this core, upper and lower abs workout will do just that.
The 15 min abs and core movements and holds are performed for 50 seconds each, followed by 10 seconds to get ready for next exercise. Each exercise is followed by a hold of the previous movement.
PLANK HOLD
PLANK 2 POINT TAP TO HOVER
PLANK HOVER HOLD (same side)
PLANK 2 POINT TAP TO HOVER
PLANK HOVER HOLD (same side)
REVERSE CRUNCH
HOLLOW HOLD
STRAIGHT LEG LOWER
LEG LOWER HOLD
TOE REACH
TOE REACH HOLD
BUTTERFLY CRUNCH
BUTTERFLY CRUNCH HOLD
3 POINT TAP CRUNCH
CRUNCH HOLD
CRUNCH PULSE FINISHER!!!
Full body movements and strength and conditioning really involve core engagement, however this 15 min ab workout minute routine will test your core stability.
If you are finding your hips moving side to side during plank up and downs, or excessive twisting during renegade rows, this routine is a great addition to help you become a better lifter and gain more out of your core training!
I hope you enjoy this routine and I would love to know how you get on!
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

Пікірлер: 506

@cindyzhu6455 3 жыл бұрын

holy moly you were so solid in the first plank I thought my screen was frozen 😂🙌🏽

@tumisangPhole 3 жыл бұрын

😂😂😂

@321Tdog 3 жыл бұрын

I've actually seen workout vids where they do the first 5 seconds of an exercise and loop it lol

@life.status786 3 жыл бұрын

Right

@winterpark02 2 жыл бұрын

😂😂😂 I thought so n minimized the screen to see if that would change n didnot want miss the next in series

@jasonbarahona 9 ай бұрын

Hahahaha

@julesb64 3 жыл бұрын

Caroline, I have been doing your workouts for about two months now and wanted to take a moment to comment. I stopped strength training about 10 years ago when I had my kids and am now 47 and recognized I desperately needed to get back at it. Since discovering you, I am excited to work out when I get home every day and am super excited to get strong again. Thank you for providing such amazing workouts and for inspiring me to get my body back to being fit again. I am sore every day, but I love it. Thank you!!!

@jennneff6550 3 жыл бұрын

Caroline, where have you been all of my life!!! Girl you are exactly what I needed to transform my body!!! Thank you for sharing 😍

@anastassiabeletskaja4569 3 жыл бұрын

She has been on youtube

@DragonBoyNorb 4 жыл бұрын

Damn, your comment section's fitness level is amazing. I was not able to keep up with you. I struggeled with the 3 point plank and the leg holds big time, had to pause and reset several times. But then again my core doesn't look even remotely like yours, so I guess I got a long way to go! :D Keep up the good work!

@detail___5387 4 жыл бұрын

I am a man and I use this as my warmup routine and it murders my abs, gives me a nice pump before I hit my weighted abs workout, thanks for the video!

@CarolineGirvan 4 жыл бұрын

Excellent!!👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼💓💓

@Steelerdan58 3 жыл бұрын

My wife discovered you a few months ago, and now we both love doing your routines. Abs and core, amazing workous, your arm routine i thought at first that it wasn't going to be hard enough, all i needed to do was go up in my weights and wow what a workout again. We both love you, keep smiling and keeping us in great shape :) Dan & Sandra from Canada

@azharabuali2241 4 жыл бұрын

One of the ultimate best and most enjoyable workout channels, thank you!

@robman501a 4 жыл бұрын

Just did this! WOW! That was a good one. Going to feel that one tomorrow! Those one arm plank holds made me sweat like crazy! Wow, that was hard but awesome!

@silviapezzoli5447 3 жыл бұрын

The best thing about your workouts, Caroline, is that no equipment is needed. All you need are your own muscles and the will to do it. During a pandemic with gym closures, I am infinitely grateful. Thank you for the gift of an awesome abs workout!

@anastassiabeletskaja4569 3 жыл бұрын

nah I buy my muscles from Ali Express

@reagan5372 3 жыл бұрын

@@anastassiabeletskaja4569 Tha absolute chaos of your comments 😂

@Mercie_A 3 жыл бұрын

So i used to dread working abs, and then the the universe sent you! thank you.

@nataliehow 4 жыл бұрын

I’m so excited to do this workout! Thank you for all of the videos you make 💜 I am going to do this workout tomorrow because I already did one of your workouts earlier. Have an amazing day!!!!!

@aprils2352 4 жыл бұрын

I'm so glad I found your channel ♥️🥰

@shehneelkhan2908 4 жыл бұрын

Love you, Carol!❤️ Love how your smile and strength motivates me to work harder everytime, thank you for putting so much effort into this channel- YOU HAVE BECOME MY FAV KZfaqR! ❤️❤️❤️

@Ladyk1361 3 жыл бұрын

OMG. Planks on one arm hold. Caroline. If I didn't see it or attempt it myself I wouldn't think it was possible. I was literally looking at you in astonishment whilst grunting in an attempt to do this. Thank you Caroline. Everytime I think you can't do anything else with exercises to surprise me....you still do. You have been and are a God send. Thank you 🙏🏾

@mollyangelettipecoraro 4 жыл бұрын

This is insanely tough! I'm still feeling it from a couple days ago, but I did it again today!!! Amazing!!

@CarolineGirvan 4 жыл бұрын

Excellent Molly!!! 💓💓💓💓

@anastassiabeletskaja4569 3 жыл бұрын

I'm from amazon

@jenking1000 3 жыл бұрын

I'm so glad I found you! Your workouts are insanely challenging (and I'm only doing the easiest!), your instructions are clear, and, NO INCESSENT TALKING!!!! I love that!!!

@maylisa962 2 жыл бұрын

I go back to these again and again! Your ab workouts are solid, CG!

@shahibiscus8073 3 жыл бұрын

I keep on looking around youtube and always come back to your videos, they're clean, pleasing and not messy, soooo satisfying !!!

@brinaeanderson4946 3 жыл бұрын

I started working out again about a week ago after 5 years of nothing. I just completed this workout this morning with some tweaks, but I’m honestly really proud of how much I was able to do! I was pushed just enough to keep wanting to get better without feeling discouraged. Thank you so much for these videos!!

@priyangikasilva1034 3 жыл бұрын

Thank you for being honest to yourself to give the right exercise to everyone in this world for FREE

@beauty1774 3 жыл бұрын

Suxh a wonderful class, my core was already sore from one of your other core class...but I am determined to see my core getting stronger and stronger so that I can perform other workouts better.. thank you so much and have a beautiful day ❤️...

@timothyflesher4998 3 жыл бұрын

Thanks SO much Caroline. My friend Kori and I discovered you Oct 2020 for our work break buddy, three breaks 5 days a week. Either your or Millie or Pamela !!!! :-) Your routines are so professional and easy to follow. The music no voice is great. We have changed completely in 6 months, now we can complete the hold times and are working on the form part, oh girl it gets harder still!! You are really appreciated and I tell on you all the time, for people looking for all types of workouts.

@valkyrie7359 Жыл бұрын

Absolutely the hardest, THE most effective core workout I've ever done 👍💞 brilliant!

@blessngifted 4 жыл бұрын

I'm so glad I found your channel. I love the music, the preview screen, and the variations in the routines. My 7yr old son actually enjoys doing your workouts with me. I've been looking for some time for a channel to challenge me, so glad you've done that for me. ❤

@concettasipione6564 4 жыл бұрын

gone through the 15 minutes!! complete abs workout, really well done! thank you!

@edithheussen878 4 жыл бұрын

Did this one as bonus finisher after strong and lean day4. Love it!!!! I hope you get some good rewarding out of this, as your exercises have motivated me so much more than previous ones that I had found. I am totally more consistent and am doing 5 to 6 days of exercising , as you offer a lot of variety of movements. If my fitness level will increase the next few months it is due to your exercises, your attitude is so fantastic. Makes you just want to do the whole series every time. 👏🏼 👏🏼 👏🏼 👏🏼 👏🏼

@angelesgarcia8433 3 жыл бұрын

THANK YOU SO MUCH!! Today was my first time working out with you and I truly enjoyed it. I felt the challenge.

@KingaGorski 2 жыл бұрын

Man, those single arm plank hovers and holds still get me... you're solid as a brick! 💪

@kymrakurinskas5482 11 ай бұрын

Yeah couldn’t manage those and did some side crunches 😳

@iseileenn739 3 жыл бұрын

I love the intense and steady burn throughout the whole workout! Great job Caroline!!!!!

@brioche8123 4 жыл бұрын

This will be added into my workout today. I love how easy it is to pair your different videos to create the perfect workout for me.

@simone1060 3 жыл бұрын

Great workout! Thank you! I always like to do this one as add on is one of my favorites to be honest!

@briannahernandez717 4 жыл бұрын

I'm so glad I was able to find your channel. I love this one very much because it's challenging me to reach my goal and after the first day I did this workout my abs were hurting so much. Thank you so much for challenging me in the best way possible!!

@tolulola7680 4 жыл бұрын

I literally watch your videos in excitement, like TV shows, even before I am actually ready to do the routines. 😄 Again I'll say it, this channel is my best KZfaq find in 2020, hands down. As a mum of three, your body is more or less #goals for me, and I am certainly getting closer everyday to mine. Wish I could show you my progress. Thanks a million Caroline. ❤

@mariamascarenhas4238 4 жыл бұрын

I always look for abs workout n here u go..a perfect workout..your abs are amazing..thnx Caroline for this workout..Stay Strong Always💪💪😙😀

@francinerivest5479 3 жыл бұрын

Loved this one a lot Caroline thank you for all your good ♥️

@gmab5960 4 жыл бұрын

Great abs series! Fabulous progression, the isometric holds are killer! You are truly one of the best presenters I’ve ever seen! Thank you so much for your dedication and your generous sharing of your knowledge & talent! 💪👏❤️

@CarolineGirvan 4 жыл бұрын

Well done Bobbe!!!! Yes those holds are a challenge indeed!! 💓💓

@mynameisnoonesbusiness4488 2 жыл бұрын

This is great. Frankly my legs have been sore for days and I’m letting up on the weights more. I think I could stand to do more of this and weights less frequently.

@lorenamartinez4716 5 күн бұрын

Thanks Caroline!! Excellent workout

@holgerwieser7331 4 жыл бұрын

Hi carolin ich mache das bauchmuskeltrening das zweite mal ,es ist für mich sehr ansterngent aber ich bleibe dran.du bist einmalig ,das hätte ich in jungen jahren machen sollen.danke

@carolinee.n.2234 2 жыл бұрын

Caroline, this was really effective moves ! THANK YOU ! Can we have more of these 15 minutes abs please ? I love them to finish off an EPIC III workout !

@ewalenkiewicz9970 2 жыл бұрын

Another great workout!you took it to the next level Caroline!Thank you👌

@menkabihari7990 3 жыл бұрын

Awesome.....great core workout! Loved the plank variations at the beginning...thanks Caroline!

@fluffkiss18 3 жыл бұрын

THIS was wicked awesome!!! Loved it...just completed. Keep it coming!

@nathaliethomas9719 4 жыл бұрын

Thanks for this and especially the modifications. You "Rock" CG.

@vylia Жыл бұрын

Add-on after EPIC HEAT Day 47, second round! The plank holds were challenging, as my lats are sore from yesterday! Loved the format. Thanks, Caroline!

@aluskaaluska2615 4 жыл бұрын

Super cvičení po týdnu cvičení jasně cítím a vidím svaly. Za mě jsou tyto sestavy na posilování nejen bruska ale i celého těla naprosto úžasné!!

@rachelbowleg1231 3 жыл бұрын

Thank you for sharing your time and perfect skills, beautiful vibes.

@nikolinajosipovic7611 4 жыл бұрын

Perfect workout..love love....I will do it for sure👍👍❤❤

@ballomj 2 жыл бұрын

For the love of all things that burn…the sun, fire, volcanoes, and for chrissake those plank holds in the beginning. 🔥🔥🔥🔥🔥🔥. Great workout!!

@donnaostrom3074 Жыл бұрын

Thanks so much for these work outs, so much appreciate you sharing and inspiring me.

@kseniyabelyaeva3570 3 жыл бұрын

Best workouts for ABS I've ever tried!!! Thank you so much!!!!

@sunchi1461 4 жыл бұрын

Oh wow... Finally got around to doing this today... Combined it with my other workout and was effective... Might just include this for a regular workout! Thanx Caroline 😘🤗

@CarolineGirvan 4 жыл бұрын

Excellent Sun Chi!!! 💓💓💓💓

@carolynhardy8678 2 жыл бұрын

Just love every single one of your workouts! 🤩🥰

@dianacustance3996 3 жыл бұрын

Hello from New York! I don't everrrr comment on youtube videos, but I'm so happy I found your channel! Your workouts are enjoyable and so helpful! thank you!!!

@ikebana6100 4 жыл бұрын

Wow amazing workout!!! I'm gonna do it tomorrow. Thanks Caroline.

@hazelgracelancaster2825 4 жыл бұрын

Dear Caroline, I want to thank you for all those amazing workouts! They are so challenging and I often have to take breaks or can't finish at all, but I enjoy them so much and I feel like they're really effective. Thanks for all the work you put in your videos, you definitely deserve those 100k subs❤

@CarolineGirvan 4 жыл бұрын

Thank you Hazel!! 🌟If you taking a break because you really need to, it means you are pushing it!! 💪🔥way to go!! Over time you will notice you push even further!! 💓

@swethasri469 3 жыл бұрын

Never believed in getting abs without going to gym but u proved me wrong. My abs are on fire 🔥 My abs are getting shaped. Thank you so much ❤️

@carolyngrillo8857 4 жыл бұрын

Just finished! Great workout! If you want rock hard abs, this is the workout! Thanks! 🙏🏻 💪🏼🎈❣️

@Simone-jw5vr 3 жыл бұрын

another great training from Caroline. I did this one as add one and i keep coming back to this one because i like it so much. Still able to make me tired though....

@vanesaorion8621 3 жыл бұрын

that was SUPER hard and best workout what i ever did... thanx

@jill3071 3 жыл бұрын

Completed Epic 2 Day 11 HIIT and followed with this 15 minute ab workout. I had to modify somewhat and take longer rest breaks; shorter work time :) but, it was still very challenging for me and I held my form throughout. I am getting stronger everyday! Thank you so much Caroline !

@ivettepalacios4786 3 жыл бұрын

hi thanks for share your routine , they are helping me so much, good day

@marifabrega3772 4 жыл бұрын

Loved it!! You're the best

@danavanbeneden 3 жыл бұрын

Holy!!!!!!! Beat 15 minute ab routine! Killer!

@ChrisGaultHealthyLiving 4 жыл бұрын

Awesome ab routine, Caroline!

@bayournnr 4 жыл бұрын

Those plank hover holds are tough! Thank you, as always, for the wonderful workout (even the plank hover holds).

@CarolineGirvan 4 жыл бұрын

Awesome Bayou!! 🔥🔥🔥🔥🔥💓

@agnesduf3506 Жыл бұрын

22/09/2022 ADD ON EPIC HEAT Day 47 DONE !!!! Thanks Caroline for this ABS session! It burns but that’s what we love!!! Nice day to you and the whole team!

@puhaliza 3 жыл бұрын

Thanks, it was great. :) One day I take lower body exercises, and the other day upper body. ABS is on every day. I like your exercises very much!

@user-vt7xw5lp5s 4 жыл бұрын

Great job!!!! Thanks!!!!!!!!!!

@jakealcomendas9937 3 жыл бұрын

FINALLY!!! AN AB WORKOUT THAT WON'T HURT MY TAILBONE!!!! Amma do this tomorrow. Thanks alot 🤗💕

@franberlin77 Жыл бұрын

This is an exceptionally great one! I really felt my core muscles working and I loved it.

@hinaahtisham2367 23 күн бұрын

Your workout is amazing

@camillewalton3904 3 жыл бұрын

I'm so obsessed with your workouts!

@blueflowers3126 4 жыл бұрын

Caroline, your technique is so different! First the plank sequence fire up the entire core, then lower and upper. Burn like hell❤️. By the way your new subbie here.

@CarolineGirvan 4 жыл бұрын

Excellent and well done!! Thrilled you like the workouts!! These are my daily workouts and I always do HIIT Sunday morning!! And a 1 hour full body every Friday! I change it up during the week so could be core or triceps etc! I hope you have fun, challenge yourself and grow stronger! 💓

@nimishatandon9834 4 жыл бұрын

Did this again today along with 12 min Oblique and Core just hit at the right places loved both of them ❤❤❤🤩

@susanhanshaw8881 4 жыл бұрын

Thank you Caroline! A totally great workout!

@ellagrewell7675 Жыл бұрын

i did this workout this morning and i felt it for the rest of the day in my stomach. Will be doing it again!!

@maquiyael 3 жыл бұрын

Loved this workout 😍 it killed my abs!😂 I combined this video with the 10 minute lower abs and I’ve been doing that for the past 3 days now 💪🏻💪🏻 Thanks Caroline ❤️🇦🇷

@sunchi1461 4 жыл бұрын

Just looked through the entire routine... Some new music too! Scheduled for tmrw since its already bed time here! Thanx Caroline! 😘🤗

@HuongNguyen-vi5yy 3 жыл бұрын

Yes nice music and routine, will do,it too.

@Jk_5837 3 жыл бұрын

I just started following you and your videos are amazing! The music is so good it gives me even more energy I’m in love with your workouts you are amazing

@polyanamartinez 4 жыл бұрын

Great way to start the day

@alexispaigeelliott9994 4 жыл бұрын

PHENOMENAL!!! THANK YOU!!

@kaykaysummer7783 3 жыл бұрын

Love your videos!

@kaykaysummer7783 3 жыл бұрын

Love all your workouts!

@LucyR7131 2 жыл бұрын

I love it !!

@denissehaddad4961 3 жыл бұрын

Great AB work!!!!

@patricia19551 3 жыл бұрын

Awesome, Thanks so much.

@karen3490 4 жыл бұрын

Plank hover?!?! A new goal! Thank you!

@etrowbridge1014 4 жыл бұрын

I’m sweating just watching that one arm plank hold. 💪🏼💪🏼💪🏼 Can’t wait to try this later!

@Jen-il3cd 4 жыл бұрын

Oh my this is great, I’m excited and love the outfit 🤍🤍🤍

@terryhennessey9147 3 жыл бұрын

Abs gonna hurt! Love these workouts. so glad I found you!

@melanieprendergast43 4 жыл бұрын

Great workout. So glad I discovered your channel!

@anitamontanaro 3 жыл бұрын

Have to put this one in the favourites list it's awesome!

@altafmohammedchaugule9816 3 жыл бұрын

Simple but very effective workout... Thanks Caroline

@mssophietomko 28 күн бұрын

Wow I’m proud of myself for that first 6 minutes, that was tough! First plank I was like oh I got this, ha

@jackgez94 3 жыл бұрын

This is ruthless! My new go-to Abs workout

@trisha2518 4 жыл бұрын

Loved it! The single arm plank hold is always difficult but my abs are really starting to show with all this training sooo totally worth it😍 Thanks again, Caroline!!

@CarolineGirvan 4 жыл бұрын

Awesome Trisha!! 🔥🔥🔥🔥🔥🔥💓