SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
    • Legs
    • Glutes & Hip Flexors
    • Abs & Obliques
    • Shoulders
    • Biceps
    • Triceps
    • Chest
    • Back
    • Yoga
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Fat Loss
    • Bikini Body
    • JumpStart
    • Vacation
    • D-Stress
    • Fine Tuning
  • Calculators
    • BMI & Ideal Body Weight
    • BMR & Calories per Day
    • Fitness Test
    • Lean Body Mass & Body Fat Percentage
    • Macros & Calorie Intake for Weight Loss
    • Resting & Recovery Heart Rates
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

15-Minute Core Strengthening Workout

Want to lose weight and tighten your core muscles without going to the gym? Then do this 15-Minute Core Strengthening Workout weekly, and you’ll be amazed by the results! No equipment or coach needed, just hit play and keep your core engaged. Let’s do this!

15-Minute Core Strengthening Workout

Want to lose weight and tighten your core muscles without going to the gym? Then do this 15-Minute Core Strengthening Workout weekly, and you'll be amazed by the results! https://www.spotebi.com/workout-routines/15-minute-core-strengthening-workout/

Description: Repeat this circuit 2 times and rest for 60 seconds between sets.

Equipment: no equipment

WARM UP & COOL DOWN
  • warm up

  • cool down

15-Minute Core Strengthening Workout Instructions

1. Side plank rotation: 30 seconds + 30 seconds. Start in a side plank position, twist your torso forward and slowly place your left arm under your body. Repeat for 30 seconds and then switch sides.

2. Roll over: 60 seconds. Lie on your back with your arms along your sides, your palms facing down and lift your legs a few inches off the floor. Roll your legs over your head until your hips are off the mat and your toes make contact with the floor over your head. Roll back onto your spine and return to the starting position. Repeat for 60 seconds.

3. Windshield wipers: 45 seconds. Lift your legs and bend the knees at a 90-degree angle. Rotate the hips to one side, without letting the legs touch the floor. Lift your legs and return to the starting position. Rotate the hips to the opposite side and repeat until set is complete.

4. Plank kick throughs: 45 seconds. Start in a plank position with your body in a straight line, your hands under your shoulders and your feet shoulder-width apart. Lift your right hand and your left foot off the floor, rotate your hips to the right and kick your left leg to the right. Rotate your hips to the left, return to plank position and then repeat on the opposite side. Keep alternating sides for 45 seconds.

From the Shop

Monthly Membership
Monthly Membership

5. Alternating superman: 60 seconds. Lie on your belly, with your arms and legs fully extended. Lift one arm and the opposite leg off the floor, by arching your back. Hold for a count of 2, return to the starting position, and repeat with the opposite arm and leg.

6. Reverse plank leg raises: 60 seconds. Sit on the mat with your legs extended and place your hands behind you with the fingers facing your body. Kick your right leg up and, as you lower it back down, lift your hips and squeeze the glutes. Repeat with the opposite leg and keep alternating sides for 60 seconds.

7. V ups: 45 seconds. Lie on your back with your legs fully extended and your arms extended over your head. Raise both legs and your torso simultaneously and reach toward your feet. Return to the starting position and repeat.

8. Plank bird dog: 45 seconds. Start in a plank position, extend one leg and the opposite arm at the same time. Pause for 3 to 5 seconds, return to the starting position and switch sides. Keep alternating sides for 45 seconds.

Workout Video

Workout Routine Interval Timer

Music Playlist

Click here to open Spotify in a new tab.

Calorie Calculator

Enter your weight to find out how many calories you can burn doing this 15-minute core strengthening workout:

Popular Workouts

Lower Body Workouts

Glute Activation Circuit

Did you know that dormant or inactive glutes are probably the main reason why most people struggle to grow their booty? If this is you …

Yoga Flows

9-Minute Warm Up Flow

Awaken the body and prepare for a workout with this energizing yoga warm up flow. Repeat this sequence for 3 rounds, give yourself …

Core Workouts

Waist Training Workout

A small waist accentuates an hourglass figure and is seen as feminine and attractive. Unfortunately, you can’t spot-reduce your way …

Fitness Challenge
4-week fresh start
Start the new year with a brand new workout plan to kickstart your fitness goals and get in better shape than ever! The Fresh Start Challenge is a 4-week workout plan that helps tone and sculpt your whole body, and that's living-room-friendly!
JOIN US!

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Fitness Challenge

4-week fresh start

Start the new year with a brand new workout plan to kickstart your fitness goals and get in better shape than ever! The Fresh Start Challenge is a 4-week workout plan that helps tone and sculpt your whole body, and that's living-room-friendly!

JOIN US!

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • From The Shop

    • The Beginner Edition / @spotebi
    • Monthly Membership Pack / @spotebi
    • The Fat Loss Edition / @spotebi
    • Annual Membership Pack / @spotebi
    • The Bikini Body Edition / @spotebi

    Featured Recipes

    Rustic Tomato & Scrambled Eggs Galette Recipe / @spotebi

    This rustic tomato & scrambled eggs galette is an irresistibly … [Read More...]

    Low-Carb Chicken Lettuce Wraps Recipe / @spotebi

    Quick and light, these low-carb chicken lettuce wraps are so simple to … [Read More...]

    Meal Prep Recipe: Coconut Chicken Curry / @spotebi

    This coconut chicken curry is a delicious meal prep idea. It's high in … [Read More...]

    Chicken Tikka Masala with Homemade Curry Paste Recipe / @spotebi

    Can't resist a chicken curry but are trying to cut down calories? Then … [Read More...]

    Latest Video

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    The Fat Loss Edition / @spotebi

    12-Week Weight Loss Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Tumblr
    • YouTube

    Copyright © 2021 Spotebi - All rights reserved