Exercise Guide
This routine uses ten high-intensity movements to engage the entire abdominal wall. Consistency is key: perform this circuit 3–5 times a week to notice visible strength and posture improvements.
1. Sit-Ups
Lift your upper body toward your knees. Control the descent to maximize time under tension.
3 SETS x 15 REPS
2. Raised Leg Crunches
Keep legs at a 90° angle. Crunch toward your toes while keeping the lower back flat on the mat.
3 SETS x 15 REPS
3. Leg Raises
Lower both legs toward the floor without touching it, then raise them back to vertical.
3 SETS x 15 REPS
4. Reverse Crunches
Lift your hips off the floor, bringing knees toward your chest. Squeeze the lower abs at the top.
3 SETS x 15 REPS
5. Plank with Leg Slides
In a forearm plank, slide one knee toward your chest and back out. Keep hips perfectly stable.
3 SETS x 10 REPS
6. Bicycle Crunches
Alternate elbow-to-knee touches in a pedaling motion. Keep the movement smooth and controlled.
3 SETS x 12 REPS
7. Oblique Twists
Sit with legs lifted and twist your knees from side to side. Focus on core rotation.
3 SETS x 10 REPS
8. Ball Pass
Pass a pillow or ball between your hands and feet by lifting both at the same time.
3 SETS x 15 REPS
9. Weighted Sit-Ups
Hold a dumbbell or heavy household item against your chest while performing sit-ups.
3 SETS x 15 REPS
10. Forearm Plank
Hold a straight line from head to heels. Squeeze your glutes and pull your navel to your spine.
3 SETS x 60 SECONDS
⏱️ The 15-Minute Protocol
Rest 30 seconds between sets. Perform each move with high intention and slow control.
