15-Minute Weighted Core & Abs Workout (Dumbbell or Bodyweight)

Workout Structure

• 🎯 This is a 15-minute core and abs workout designed to improve core muscles.
• ⚡ The workout includes 15 exercises, with 45-50 seconds of work and 10 seconds of rest between each.
• 🏋️‍♀️ Participants can use a dumbbell, or substitute with a water bottle or book for added resistance.

Core Exercises

• 💡 Weighted Dead Bug: Performed lying on the back, holding a dumbbell overhead while extending opposite arm and leg, focusing on slow and controlled movements.
• 🦋 Dumbbell Flutters: Involves lifting shoulders and legs off the mat and fluttering them, maintaining core engagement to support the lower back.
• 🚀 Dumbbell Sit Up to Press: Sit up with a dumbbell at the chest, press it overhead, then slowly lower back down while rolling down with control.
• 🎯 Dumbbell Crunch: Lift dumbbells towards feet while crunching, focusing on engaging the core.
• 🌉 Dumbbell Hold March: In a bridge position with a dumbbell overhead, alternate lifting knees towards the chest while keeping the core tight.
• 🌉 Pullover Bridge Hold: Maintain a bridge position while lowering the dumbbell overhead, engaging the core and back.
• 🤸 Pullover Leg Drop: Hold a dumbbell overhead, lower it as one leg lifts and the other lowers, keeping the core engaged and movements slow.
• 🤝 Plank Pull Through: In a plank position with knees hovering, reach under the body to pull a dumbbell across to the other side, alternating hands and keeping hips steady.
• 🐾 Dumbbell Bear Crawl: In a bear position with dumbbells in hand and knees hovering, crawl forward and backward slowly.
• 🔄 Plank Around the World: In a high plank, use one hand to tap or guide a dumbbell in a circle around the body, alternating directions and keeping hips steady.
• 🧘 V-Sit Pass Under: Sit on the mat in a V-sit position, passing a dumbbell under the legs while extending them, maintaining balance.
• 🦵 Weighted Crunches (Single Leg Focus): Lying on the back with one dumbbell overhead, crunch towards a bent leg while the other leg is extended, then lower slowly.
• 🌈 Seated Rainbow: In a seated position with a dumbbell between feet, lean back slightly and lift the dumbbell up and over in a rainbow motion, keeping the chest lifted and core engaged.
• ↔️ Low Plank Pull Through: In a low plank, reach through with the opposite arm to pull a dumbbell across the mat, alternating sides and keeping hips steady.

Workout Conclusion

• ✅ The workout concludes after the final exercise, with encouragement to check out the app for daily schedules.
• 🌟 Participants are praised for completing the workout and reaching the end.