• 15 minute workout for a flatten and firm core

    Do each of this 7 moves for 1 minutes, rest for 1 minute then repeat.

    What you need for the workout:
    – Stability ball
    – Medicine ball
    – Towel

    Move no.1

    15 minute workout for a flatten and firm core

    Fish crunches
    Lie down on your right side with your legs extended.
    Use your right arm as a kickstand as you lift both your upper body and your legs off the ground.
    Try to use your core to lift up your upper body, don’t push off your hand.
    Do this move for 30 seconds then switch side for another 30 seconds

    Move no.2

    15 minute workout for a flatten and firm core

    Ball pass crunch
    Lie down on the floor with arms and feet extended, grasping a stability ball with both hands.
    Use your core to lift your arms and legs off the ground.
    Try to keep your legs and arms straight the entire time.
    Transfer the ball from your hands to your feet and allow yourself to lower back down to the floor.
    Repeat passing the ball back and forth as many times as possible for 60 seconds.

    Move no.3

    15 minute workout for a flatten and firm core

    Ab cyclones is the great move to target your abdominal.
    Lie down, flat on your back with your hands down at your sides. For more comfort, you can place them underneath between your butt and lower back.
    Keep your legs straight, slowly raise them up until they form a 90 degree angle with your upper body.
    Slowly drop them down to your left. Try to keep your legs straight the entire time.
    Now rotate them to the center, right in front of you, about 6 inches off the floor.
    Swoop them to your right side. Pull them back to the 90 degree angle.

    Move no.4

    15 minute workout for a flatten and firm core

    The “boat pose” move will keep your abs engaged and test your balance.
    Remember to keep your back and legs straight the entire time.
    For more challenge, pulse your arms up and down during the pose.

    Move no.5

    15 minute workout for a flatten and firm core

    This move demand an equipment. But even if you don’t have a medicine ball, it is still an effect move.
    Sit down with your medicine ball next to your left hip.
    Keeping your knees bent, cross your right foot over your left.
    Lean your upper body back to a 45 degree angle.
    Rotate your upper body to bring the medicine ball from left to right. It should be above your forehead.
    Bring the ball back down next to your left hip, tap the ground.
    Do as many reps as you can in 30 seconds, then switch side.

    Move no.6

    15 minute workout for a flatten and firm core

    Get in forearm plank position with a towel placing under your toes.
    Keep your back straight and align with your head and toes.
    Slide your feet up to your right elbow. Try getting your left knee to the right elbow. Feel the twist throughout your torso. Your knees should naturally bend.
    Slide your feet back to start position.
    Reverse the movement.

    Move no.7

    15 minute workout for a flatten and firm core

    Push ups always are the great move to work your arms and back. But with the added medicine ball, it will also engaged your core.
    Get in push up position with your feet together and toes rested on a medicine ball.
    Perform your push ups with your toes staying balanced on the ball.