Get six-pack abs with this 15-minute workout

Belly fat is easy to gain but difficult to get rid of. However, a belly is not the only problem area ladies usually have issues with. The whole upper core can be a problem. Admit that a bra can make your back look chunky if your back muscles are not fit.

The exercises that we suggest you try out make your core muscles workout intensively, so that you can see a result quickly.

We suggest that you do these exercises one by one with short breaks in between. Before you start make sure to warm up your body with cardio for about 5-7 minutes. This exercise set will take no more than 10 minutes. Since the workout is intensive you should not skip stretching after it.

#1. V-Ups

Image result for V-Ups

– Lie down on a flat surface or mat.

– Start with your legs straight, then come up.

– Touch your toes, and then let your torso fall back down

– Bring your legs up into the air, touching your toes again.

#2. Plank

Related image

– Bend over or squat down and place your hands on the floor in front of you, just outside of your feet.

– Jump both feet back so that you’re now in plank position.

– Drop to a push-up—your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier.

– Push up to return to plank position (this can be a strict push-up, a push-up from the knees, or not a push-up at all (i.e., just push yourself up from the ground as you would if you weren’t working out)—your choice).

– Jump the feet back in toward the hands.

– Explosively jump into the air, reaching your arms straight overhead.

#3. Scissor Crunches

Image result for Scissor Crunches

– Lie face up on the floor with your legs extended over your hips, toes pointed, hands behind your head.

– Open your legs into a straddle position, only as wide as you can go without allowing your lower-back to arch.

– Use your inner-thigh muscles to bring your legs together.

– Continue squeezing your inner thighs as you cross your lead leg over your right and lift your head and shoulders off the floor.

– Lower your head to the floor as you return to your straddle position.

– Repeat the move, alternating your lead leg.

#4. Side Plank and Rotate

Image result for side plank and rotate exercise

– Start in a side plank position, with your right shoulder over your elbow, your body in a straight line in reach your left hand toward the ceiling.

– Twist your torso forward and slowly place your left arm under your body.

– Repeat and then switch sides.

#5. Windshield Wipers

Image result for windshield wipers exercise

– Lie on an exercise mat, keeping your back flat with no arching of the spine.

– Extend your arms out beside you at shoulder level, with your palms pressed firmly to the floor. Your upper body should form a “T” shape.

– Raise your feet off the floor by bending your hips and knees to 90 degree angles. This is the start position.

– As you exhale, rotate both your thighs to one side until the outer thigh touches the ground or until you feel a stretch in your abs and lower back.

– Pause briefly, then rotate to the other side without pausing in the start position.

– When you have rotated to both sides, that is one repetition.

#6. Roll-ups

Image result for roll ups exercise

– From a supine position, lying on your back, the knees are bent and pulled into the chest.

– The arms are wrapped around the knees with the chin tucked in towards the sternum like a turtle going into its shell. The gaze is inward.

– Roll up to a sitting position.

– Roll back, holding your spine round.

#7. Boat/Half boat

Image result for Boat/Half boat exercise

– From a seated position the hands are gripped around the back of the legs and the knees are bent in a 90 degree angle. Both legs are pulled in towards the abdomen. The core is engaged to maintain balance on the sits bones (be sure that the back does not round). The front of the torso lengthens between the pubis and top of the sternum as the spine extends in both directions reaching up to the sky and rooting down to the earth.

– From a seated position the feet are lifted up so that the thighs are angled about 45-50 degrees relative to the earth. The tailbone is lengthened into the earth and the pubis pulls toward the navel. The shoulder blades are spread across the back and the hands reach around the back of the calves, with legs pulled towards the body.

– Slowly move from a Boat to a Half Boat.

8. Oblique V-Up

7-Minute Abs Workout for Women | Nourish Move Love

– Lie flat on your right side with legs together and slightly forward.

– Put your right arm on the mat and left hand behind your head.

– Crunch up in a V, getting up on your hip and butt.

– Keep your legs straight.