The 15-Minute Abs Workout That Will Help You Slay All Your Summer Activities

Fitbit abs workout

Having a flat stomach is great—and not just because it looks good in a swimsuit. Research shows the more belly fat you have, the higher your risk of heart attack or stroke. But strength needs to be a priority, too. “It brings balance and stability to your body and helps prevent injuries,” says Luke Lombardo, master trainer for Lagree Fitness in Los Angeles, CA. “A strong core is essential not only for sports and physical activity, but also daily life tasks, like walking tall and carrying groceries.”

Shake up your regular routine by doing this 15-minute abs workout before your next hike, bike, swim, or surf.. It can be done at the gym or in the comfort of your home.

Slay Summer With This 15-Minute Abs Workout

Upper Body Roll-Up
Targets: rectus (front of core) and transverse (stabilizer muscles deep within the core) abdominals, and obliques (sides of core)

Abs Workout: Upper Body Roll Up

Lie on your back, arms at your sides. Keeping your legs flat on the ground, engage your core and roll your upper body up (imagine that you’re bending vertebra by vertebra) until you’re in a sitting position. Simultaneously reach your arms up overhead, finishing with your elbows next to your ears. Pause, then slowly uncurl your upper body back down. That’s one rep. Perform 10 to 15.

Knees-to-Chest Crunch
Targets: rectus and transverse abs and obliques

Abs workout: knees-to-chest crunch

Lie on your back, arms behind your head, legs flat on the floor. Bending your knees, bring your legs to tabletop position (knees stacked over hips, shins parallel to the floor) while simultaneously lifting your head, chest, and shoulders up towards your knees. Pause, then slowly extend your legs as you lower your upper body, without letting either fully touch the ground. That’s one rep. Perform 10 to 15.

Pulsing Crunch
Targets: rectus and transverse abs and obliques

Abs Workout: Pulsing Crunch

Lie on your back with your arms at your sides palms facing down. Bring your legs to tabletop position, and lift your upper body off the mat as you would for a crunch. Holding that position, pulse your arms up and down for 30 seconds.

Thread the Needle
Targets: transverse and rectus abs, oblique and shoulder, back, glutes, hips, inner thighs

Abs workout: threading the needle

Get into side-plank position, right forearm on the ground perpendicular to body, legs stacked on top of each other, body in a straight line from head to toe. With your left arm lifted toward the ceiling, engage your core and twist your torso to the right, reaching your left arm under your torso. Pause, then slowly come back up, bringing your left arm back overhead. That’s one rep. Perform 10, then switch sides.

Regular Crunch
Targets: rectus and transverse abs and obliques

abs workout: crunch

Lie on your back, knees bent, feet flat on the floor hip-width apart, and hands behind your head. Keeping your elbows wide and your eyes on the ceiling, engage your core and lift your head, neck, and shoulders off the ground. Pause, then slowly lower back down. That’s one rep. Perform 10 to 15.

Forearm Plank
Targets: rectus and transverse abs, obliques, hips, back, delts, rotator cuffs, glutes, quads, chest

abs workout: forearm plank

Place both forearms on the ground in front of you, elbows stacked directly under shoulders. Extending your legs behind you, balance on your toes, and lift your body off the ground, keeping your body in straight line from head to toe. Gaze should be at hands. Hold for 30 seconds.

Wheelbarrow
Targets: triceps, lats, transverse and rectus abs, glutes, inner thighs

Abs Workout: Wheelbarrow

Place sliders (or towels) on floor in front of you. Get into modified push-up position, knees on ground, core tight, one hand on each slider. Keeping your core engaged, your back flat, and your glutes tucked, slide your hands forward, while lowering your body closer to floor. Pause then pull your hands back to start. That’s one rep. Perform 10 to 15.

Bear
Targets: rectus and transverse abs, obliques, hips, back, delts, rotator cuffs, glutes, quads, chest

abs workout: bear

Place sliders (or towels) on the ground behind you. Get into extended plank position, hands on the floor directly under your shoulders, legs extended out behindwith one foot on each slider, body in a straight line from head to toe. Keeping your back flat, bend your knees and slide your legs in until your knees are stacked under your hips. Pause then slide your feet back out behind you. That’s one rep. Perform 10 to 15.

Pike Planks
Targets: rectus and transverse abs, obliques, hips, back, delts, rotator cuffs, glutes, quads, chest

Abs workout: pike plank

Get into extended plank position, hands on the floor directly under your shoulders, legs extended out behind you with one foot on each slider, body in a straight line from head to toe. Keeping your legs straight, engage your core and push your hips toward the ceiling while simultaneously dragging your feet forward. Pause then slowly push your feet back out to plank. That’s one rep. Do as many reps as you can, aiming to be able to complete 10 to 15 as your core gets stronger.

6 Comments   Join the Conversation

6 CommentsLeave a comment

  • Wow, I’m brand new to the fitbit technology, and working out. I could definitely feel the burn from this workout. I am going to continue this everyday to get abbs. Thanks so much for putting this up!

  • These exercises definitely got my heart pumping. The last 3 using the sliders, I’ll have to practice more. Those are tough. Thank you for making these suggestions.

  • I have a question for Amy… What if I don’t have any hard surfaces for the sliders because I also don’t have sliders so what do I do??

  • I love these type of workout plans. I use them when I travel. The sliders take up hardly any room in my carry on bag. It was super cool to see Luke from Lagree Fitness Method mentioned here too! Lagree is my favorite workout. I am glad to see the method is getting more exposure!

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