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15 Minute Abs Workout
This is a simple but effective 15 minute core workout for building abs. The workout starts with several variations on the basic crunch, then move on to leg raises, stretches, full planks, side planks, then some more stretches from yoga, including the cobra and child postures. It finishes with some cat stretches to help strengthen the lower back.
It is important to remember that performing abdominal exercises is a great way of improving core strength, however these exercises alone will not help you to lose weight around the stomach.
To lose weight and belly fat you need to perform full body workouts and eat a calorie restricted diet to burn fat.
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These exercises can form part of a regular full body exercise routine, and will certainly strengthen your abs to help you start to develop a flat stomach and six pack.
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this video is pretty awesome. The workout is pretty easy but if you follow it everyday you will see results
this was a very nice workout. The best part was the easy explanation of how variety in exercise is needed to get best results. Thank You.
How many times should i do these exercises, 3-4-5 times a week? I go to the gym should I do them in training or non-training days?
Antoni, it is up to you really. You could incorporate it into your training, or do them on alternative days. As for how many times a week, that really depends on how intensively you do it and what else you are doing. If your training days involve intensive weight training or interval training then you probably do not want to be doing this 15 minutes 5 times a week. Do as much as you feel comfortable with, and give yourself time to recover. I would suggest that 3 times a week is plenty if you are doing other exercise too.
I have stretch marks on my belly is that it means I am growing fat belly or why is this stretch marks developing. I request you to suggest a better practice to overcome this.
Hi Deepika, stretch marks are not actually formed when the skin is stretched, although it is connected with a rapid stretching of the skin. “stretch marks are caused by changes in the level of the glucocorticoid hormone in the body. This can inhibit the skin cells from synthesizing collagen and elastin fibers. As a result the growing skin loses the support it needs to maintain its firmness and flexibility. This lack of support compels the dermis to break in places allowing the inner layer of the skin to become apparent, creating the stretch marks.” – Medimise.com
The article on Medimise also provides some treatments, such as creams. Take a look.
Should i use this workout everyday? or will it be too much? and how long would i be able to see results?
Hi Rachel, you can do this everyday. If you abs are still hurting then you should rest them and do another exercise instead. But in time they should be strong enough for a daily workout. You may be better off only doing this every other day though and doing some bodyweight exercises such as squats, lunges and press ups on other days. It is important to work the entire body to get fit and stay in shape.
is there such a thing as working out too much? i have not led a very active lifestyle, but i am going to try to get in shape in 3o days. is there a healthy way to lose 20 pounds in 30 days?
You can workout too much, it is generally called overtraining. This is when you do not give your body (muscles) time to recover. This is not a serious issue though, it just means that you may not e making as much progress as you would if you had more rest. As for a healthy way to lose 20 pounds in 30 days, that depends really on how overweight you are now. I would suggest that it is certainly possible to lose 5 pounds per week. Eat a healthy diet, restrict calories, and get exercising. Any weight loss over 30 days will be due to diet alone if you are unfit. Exercising will (or should) result in building muscle which will actually add to a little your weight. The 15 minute abs routine is unlikely to help you reach your target weight in 30 days.
hi my name is jake and I’ve only just turned 13 and I’ve been wanting a body that girls fancy, I’ve been doing this everyday for the past 2 weeks and i can see a bit of a result. So I was wandering is doing this at my age safe? And should i ease up a bit, my abs haven’t been hurting and i feel comfortable but I was just checking. Let me know ASAP. Cheers.
Hi Jake, this is a pretty safe workout. If in doubt check with your doctor, they are always (or should be) knowledgeable about these things too and will understand your specific state better than we can. Of course, if you want girls to like you and to get fit, then joining a sports team may help more than abs exercises!
I already hav joined a sport and they havent even helped, so do u know any good sites with good weight training programs, ive already started weights with my brother but do u know any good sites. It would be greatly appreciated. Thanks
Yer hi umm I am 15 and I have about 8 weeks to get a body with about 26%body Fat and I need to get down as much as possible so I can show off a body the ladies will like. If u could can u send me out a training program or something I really want to start feeling better about myself but since I gained weight after both my grandfather’s death I have lost all confidence with my body plz contact me ASAP
Hi Aaron. Try this push / pull split routine. Increase the reps if you want to just build more muscle. Eat healthy. You should be able to make some good progress in 2 months. Read our other recent articles on strength training for size top learn more about how many reps / what weight you should be lifting. Work hard and you will burn fat and build muscle, and you will feel better about yourself.
hi there. i just read your site today.
i want to lose my fatbelly but i dont want to lose my weight. i am standing 5′6 but my weight is only 110lbs. and the problem i have big belly, its visible when i wear small tshirts.
please help. i want to gain weight but lose fatbelly.
hi!..happy new year.. i just want to ask if this exercise is safe for me.,because of my scoliosis. but its just mild. thanks. Godbless. =)
So I’m about to get married in Sept 2010 and I really want to loose 20 pounds at the moment I am 196? I would like to be 176 by the march 7th which gives me two months is this a realistic goal? I’m not fat more than thick I do not mind the extra fat in places like my thighs and butt its the stomach that get me and my arms.
Hi Molly, this is a realistic goal, however do not be disheartened if you do not make it by March 7th. You have 8 weeks, so need to lose 2 1/2 pounds per week. If you are really determine then you should be able to do this. You will need to do intensive cardio workouts several times per week. Full body workouts such as circuit training, with plyometrics (jumping exercises) and weight bearing exercises (squats, lunges, press ups). Why have you set your goal 6 months before the wedding? You will have to continue your new regime to keep the weight off. Also, remember you need to eat healthy!
Hi Jame, these exercises should be fine as they are not intensive. By strengthening the core muscles that help to support your spine it may actually help your condition. However, it is always a good idea to seek professional medical advice if you are not sure.
Ok, I’m 16 years old. My body is average body weight. But I want a more flatter Stomach. I weight like 150. Just gained 3 pounds this week. My goal is to get down to the 130’s. So how many times should I do this work out in a day or in a week? I know it’ll be hard to lose weight since I’m average, but what other things should I do while doing this 15 minute workout also?
Cree, this workout will not help you lose weight, at least not quickly. For weight loss you need to reduce calories. The exercises will tone the stomach and build bigger abs, but will not reduce fat. So, how many times can you do this exercise? As many as you want/can. What other things should you be doing? Eating less, eating healthier, compound weight training and cardio workouts.
hey, I’m 16 and in college because I graduated early. I’ve already gained the freshman 15 even though I work out regularly. I try to eat healthy but I end up going to the vending machine about four times a day. Somebody told me that if I take vitamins and protein shake, it will curb my appetite and give me better results. Is this true?
Hi Nikki, vitamins will make no difference. A protein shake contains energy and will curb your appetite, but if you still eat you normal meals in addition you will still put on more weight. Protein shakes are designed to help you gain weight – muscle mass – but if you are not working out you will just put on more fat.
this video is very nice & perfect, I was doing same kind of workout with some mistakes, after watching this video is got to know what is the exact way of doing & completing them.
um I’ve been doing this abs excercise and when im doing it, it just hurts my back. I don’t really think that is working. I wanna lose a little bit of belly fat (because my stomach is not that big) I wanna know if I should continue with this workout. I only tried this 1 time.
Hi Triice, first rule of exercise is: Stop if it hurts. If you just want to lose some weight then reducing calories, eating healthier, and cutting back on sugar will help much, much more than these ab exercises. They may hurt because you are not in the best of shape. Maybe your flexibility is poor at the moment, and the spine is not used to performing these exercises. Build up slowly. warm up well before, stretch etc.
I am 22 years old. My weight is 64kg. I want to lose stomach. I have a big stomach and i want to lose it. What I want to do to lose the belly. Is jogging enough to lose the stomach? I want to gain 6 pack. How many months it will take to reduce the stomach? In 2 months we can reduce it?
Hi there, I have been exercising for what seems forever and I cannot see a difference in my stomach whatsoever. I need help. I have been doing cardio, weights and abs classes also a regular member of the gym. I am 9st 9lb and want my belly flat for summer I am only 16 and getting really down about my belly and cellulite please help
Hi Monique, remember that to lose stomach fat you need to combine both diet and exercise. You exercise may be sufficient, but you could still be eating too much of the wrong foods.
Hi Pawan, it is impossible to say how long it will take you. Follow the rules, eat a healthier diet with fewer calories and workout properly and you will see results in time.