15-Minute Core

Foundational core moves with gentle holds and controlled reps.

1. Glute Bridge Two Legs on Floor

   1 sets

   12 reps

   15s rest

2. Dead Bug

   1 sets

   12 reps

   15s rest

3. Bird Dog

   1 sets

   12 reps

   15s rest

4. Crunch (arms on chest)

   1 sets

   12 reps

   15s rest

5. Side Plank (beginner)

   1 sets

   0 reps

   15s rest

6. Hollow Hold

   1 sets

   0 reps

   15s rest

7. Superman

   1 sets

   10 reps

   15s rest

8. Lying Straight Leg Raise

   1 sets

   10 reps

   15s rest

9. Bodyweight Standing Oblique Twist

   1 sets

   20 reps

   15s rest

Anti-extension and oblique control with easy progressions.

1. Front Plank - Butt

   1 sets

   0 reps

   15s rest

2. Glute Bridge March

   1 sets

   16 reps

   15s rest

3. Russian Twist With Hands On Chest

   1 sets

   16 reps

   15s rest

4. Reverse Crunch

   1 sets

   12 reps

   15s rest

5. Lying Alternate Toe Touch Floor

   1 sets

   16 reps

   15s rest

6. Scissors (beginner)

   1 sets

   16 reps

   15s rest

7. Bicycle Crunch

   1 sets

   16 reps

   15s rest

8. Bear Plank

   1 sets

   0 reps

   15s rest

9. Standing Pelvic Tilt

   1 sets

   12 reps

   15s rest

Smooth, continuous core work with minimal impact.

1. Mountain Climber

   1 sets

   20 reps

   15s rest

2. Pelvic Tilt Into Bridge

   1 sets

   12 reps

   15s rest

3. Dead Bug

   1 sets

   12 reps

   15s rest

4. Bird Dog

   1 sets

   12 reps

   15s rest

5. Plank arm lifts

   1 sets

   10 reps

   15s rest

6. Side Plank - Butt

   1 sets

   0 reps

   15s rest

7. Alternating Superman

   1 sets

   12 reps

   15s rest

8. Lying Leg Raise

   1 sets

   10 reps

   15s rest

9. Kneeling Shoulder Tap

   1 sets

   16 reps

   15s rest