ALL LEVELS / core and oblique workout / 15 minutes
Equipment: Pull-up bar, kettlebell & gym mat
Do you usually leave your abs as a finisher, only to skip them faster than ads on YouTube? You’re not alone. But your core deserves more than a last-minute slot. A strong core and defined obliques do more than make you look good shirtless. They support better posture, improve balance, help prevent injuries, and add power to nearly every movement you make, both in and out of the gym.
Start reaping all those benefits with this core and oblique workout. It consists of 4 exercises performed over 3 rounds, with 30 seconds of rest between exercises and 1 minute between rounds. In total, this workout will take you 15 minutes to complete.
- Hanging leg raises – 12 reps
- Kettlebell side crush – 12 reps per side
- Plank – 60 seconds
- Side plank – 60 seconds per side
Ready to become strong to the core?
WORKOUT SETUP
- 4 exercises
- 3 rounds
- 30 seconds rest between exercises
- 1-min rest between rounds
- 15 minutes total
- Equipment: Pull-up bar, kettlebell & gym mat
WORKOUT EXERCISE LIST
3 rounds
1 – HANGING LEG RAISES
12 reps
- Begin by hanging from a bar; set the shoulders and engage your core to create a hollow body position.
- With straight arms, raise your legs toward your chest.
- Use your abs to tuck your hips slightly as your legs pass hip height.
- Bring your legs as high as control allows, then lower slowly.
- Keep the movement smooth and controlled. Repeat.
2 – KETTLEBELL SIDE CRUSH
12 reps on each side
- Stand tall, holding a kettlebell in one hand at your side.
- Engage your core and keep your shoulders level.
- Slowly bend sideways toward the kettlebell, keeping your torso straight.
- Use your obliques to pull back to the starting position.
- Repeat all reps on one side, then switch.
3 – PLANK
60 seconds
- Lie on your front, elbows under shoulders, shoulder-width apart.
- Lift your hips until your lower back flattens slightly.
- Engage your core and set your shoulders.
- Your body should form a slight hollow or dish shape.
- Breathe naturally and hold for the desired time.
4 – SIDE PLANK
60 seconds on each side
- Lie on your side, elbow under your shoulder, and your legs stacked.
- Lift your hips to form a straight line from head to feet.
- Engage your core and glutes to stay stable.
- Keep your shoulders stacked, and avoid rotating forward.
- Breathe naturally and hold for the desired time.
Done with your core and oblique workout? Choose your next session below:
- 45-min back strength workout
- 100 reps dumbbell strength workout
- Full-body workout for time
- 30-min shoulder strength workout
- 40-min back strength workout
- 15-min dumbbell EMOM workout
- 25-min pull strength workout
- 35-min superset push strength workout
- 45-min lower body strength workout
- 30-min upper body strength workout
- 18-min lower body strength workout
- 20-min endurance workout
