Beginner3 days/weekNo equipment

Abs & Core Workout (No Equipment, 3 Days)

A 15-minute core routine to build stronger abs and a more stable midsection.

Days per week: 3
Session length: ~15 min
Equipment: No equipment
Experience: Beginner
Goal: General fitness
Run it for: 6–8 weeks

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Overview

Three short core sessions a week that train your abs from every angle: crunches and leg raises for the front, side planks and heel touches for the obliques, and dead bugs, bird dogs and planks for the deep stability muscles.

Each session takes about 15 minutes, so you can do it on its own or add it to the end of another workout.

Who it's for

Anyone who wants stronger abs and a more stable core
People who want a short add-on to their main training
Beginners and people coming back from a break

Not ideal if…

Anyone hoping to burn belly fat with ab exercises alone. Visible abs come from low body fat, which depends on diet.
People with a current back injury, unless a physiotherapist has cleared them

Weekly schedule

Core A Monday, Core B Wednesday, Core C Friday, on their own or after your main workout.

MonCore A
TueRest
WedCore B
ThuRest
FriCore C
SatRest
SunRest

The workouts

Core A

Exercise	Sets	Reps
Crunch	3	15
Lying leg raise	3	12
Plank	3	40 sec
Bicycle crunch	3	20
Dead bug	3	10 per side

Core B

Exercise	Sets	Reps
Hollow body hold	3	30 sec
Side plank	3	30 sec per side
Flutter kicks	3	30 sec
Heel touch	3	20
Bird dog	3	10 per side

Core C

Exercise	Sets	Reps
V-up	3	10
Mountain climbers	3	30 sec
Toe touch crunch	3	15
RKC plank	3	20 sec
Superman	3	12

How to run it

Warm up: 5 minutes of easy movement (marching, arm circles, bodyweight squats), then one easier set of the first exercise.
Choosing a weight: Pick the version of each exercise you can do for the target reps with good form and about 2–3 reps left in the tank. Use easier versions (incline push-ups, shallower lunges) until you can.
Rest between sets: 30 seconds between sets.
Progression: Add 2 reps per set or 5 seconds to holds each week. When the hollow hold reaches 60 seconds, extend your arms overhead to make it harder. In Progress, Progressive Reps is already on for every rep-based exercise: each time you hit the target on every set, the next session's target goes up by one rep. You can change the increment or turn it off on any exercise.
How long to run it: Follow it for 6–8 weeks, as long as you keep making progress. If most of your lifts stall for two weeks in a row, take an easier week at about 60% of your usual weights, then keep going.
Track every session: Write down the weight and reps for every set. You need last session's numbers to know what to do today, and seeing them climb is the best motivation there is.

Tips

Exhale fully and pull your ribs down at the top of every crunch. It works the abs much harder than rushing.
Keep your lower back pressed into the floor on leg raises, flutter kicks and hollow holds. If it arches, bend your knees.
The RKC plank is a plank where you squeeze everything as hard as you can. 20 seconds should feel brutal.

Questions

Will this give me a six-pack?

It will make your abs stronger and more defined, but seeing them depends on body fat. For most people that means a calorie deficit and patience.

Can I train abs every day?

You can, but three hard sessions a week is plenty. Abs respond to progression like any other muscle.

Should I do this before or after my workout?

After. A tired core before squats or deadlifts makes those lifts less stable.

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