If your current core needs an update, this abs workout will release your abs and inspiration in just 15 minutes. Variety is the spice of life, so if Russian twists and sit-ups no longer do it for you, why not mix it up?
Although I understand the attraction towards undulating abdominal muscles, each muscle within your core network has a unique purpose, such as stabilizing your movement and preventing injury. So, while it’s tempting to focus on blasting those abs, targeting different core muscles will build a powerful, more efficient motor.
This abs workout does just that and comes from Caroline Jervan (Opens in a new tab), which has garnered more than two million views through this exercise alone. It consists of 15 repetitions with 50 seconds of work and 10 seconds of rest. And the best thing? None of the exercises are repeated, so you can make the most of each exercise without revisiting it later. Phew.
If you do not have any equipment on hand, I just tried Chris Hemsworth’s 200-rep workout, which is equally fiery. Equipment ready? caught someone Best adjustable dumbbells And the The best yoga mats And I jumped into a dumbbell abs – here’s what happened.
What is Caroline Jervan’s 15-Minute Dumbbell Abs Workout?
Caroline explains, “No Repetition Abdominal Workout This is a routine that targets your abs and core with just one dumbbell.” She advises not to do too much weight so you can focus only on using your core to lift.
The follow-up exercise is available on YouTube, but I’ve provided a screenshot below so you know what to expect:
Exercise: 50 seconds work/10 seconds rest
straight arm crunch
Lie on your mat with your arms straight behind you and your legs extended, holding a dumbbell with both hands. Avoid burning your ribs or lifting your lower back off the floor. Involve your heart. Lift the middle of your upper back off the mat and push the dumbbells forward over your head. Keep your chin tucked into your chest and arms straight with a slight C shape through your spine. reverse backwards.
Arrival of the side crunch
Lie on your back with your knees bent and feet on the floor. Spread the dumbbells over your chest with both hands. Basic involvement. Lift your upper back and shift to your left, pressing the dumbbells toward your outer left thigh. Return to the starting position and repeat on the right side. The arms should remain extended.
tuck in hollow
Lie on your back, arms and legs extended, arms extended behind your head, holding a dumbbell with both hands. Lift your arms and legs off the floor, toes pointed. Involve your heart. Bend your knees and push forward at the same time, touching the dumbbells just above your feet and forehead toward your knees. Back to back.
Sit with your knees bent and your feet fixed. Engaging your core, bend back and lift your feet off the floor with your thighs parallel to the mat. Bend your right knee and straighten your left leg at the same time, then pass the dumbbells under your bent leg to your left hand. Bend your left knee, extend your right leg and pass a dumbbell under your left leg.
Sitting on an alternate woodcutter
Lie on your back with your arms and legs extended behind your head and grab a dumbbell with both hands. Do the sit-up exercise (learn How to do the sitting) Without lifting your legs off the floor, reach for the dumbbells above your head, then roll to your left and press the dumbbells on your left hip. Return to an overhead position and roll down onto your back and repeat on the other side.
I Tried Caroline Jervan’s 15-Minute Dumbbell Abs Workout – Here’s What Happened
Whether you’re doing a single run or a double up, get ready to burn with this abs workout. I chose 16.5 lb (7.5 kg) dumbbells for the routine—a life choice I regretted for three exercises in, and then, two days later.
I got interested in Girvan’s clever programming, as many of the online abdominal exercises run through standard sit-ups and Russian twists without much imagination. This workout deviates from the traditional core workout and will put you in creative mode, crunches and twists using an overwhelming ratio of 50:10 — I can vouch that 10 seconds is not (and never will) feel comfortable in my humble opinion.
The slow sitting is particularly brutal. It adopts a time under tension (TUT) technique that puts working muscles under contraction for a longer period of time during repetitions. The theory is that your muscles work harder at the end, which improves muscle growth and strength. The entire exercise focuses on slow, controlled movement, so I recommend watching Girvan carefully to help tone your core.
Routine is a heavy crunch. For example, the first three exercises consist of straight arm crunches, toe reach crunches, and crunching impulses that I was about to keep up and cursed all the way through. There are a lot of sprains too, so if you know your lower back is a problem, pick up this tried and tested one. Standing Abs Workout While that. Another trick is to pick a few exercises out of the routine and repeat them in a circle, skipping anything that aggravates your back. All in all, it was a hard lesson – never doubt a short workout again.