{"id":55399,"date":"2025-08-04T05:00:00","date_gmt":"2025-08-04T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=55399"},"modified":"2025-07-21T11:35:51","modified_gmt":"2025-07-21T09:35:51","slug":"15-min-core-and-oblique-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/15-min-core-and-oblique-workout\/","title":{"rendered":"Workout of the week: 15-min core and oblique workout"},"content":{"rendered":"\n

ALL LEVELS<\/strong> \/ <\/strong>core and oblique workout \/ 15 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Pull-up bar, kettlebell & gym mat<\/p>\n\n\n\n

<\/div>\n\n\n\n

Do you usually leave your abs as a finisher, only to skip them faster than ads on YouTube? <\/strong>You\u2019re 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<\/strong>. They support better posture, improve balance, help prevent injuries, and add power to nearly every movement you make<\/strong>, both in and out of the gym.<\/p>\n\n\n\n

Start reaping all those benefits with this core and oblique workout<\/strong>. It consists of 4 exercises<\/strong> performed over 3 rounds<\/strong>, with 30 seconds of rest between exercises and 1 minute between rounds<\/strong>. In total, this workout will take you 15 minutes to complete.<\/strong><\/p>\n\n\n\n

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  1. Hanging leg raises \u2013 12 reps<\/li>\n\n\n\n
  2. Kettlebell side crush \u2013 12 reps per side<\/li>\n\n\n\n
  3. Plank \u2013 60 seconds<\/li>\n\n\n\n
  4. Side plank \u2013 60 seconds per side<\/li>\n<\/ol>\n\n\n\n

    Ready to become strong to the core?<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 4 exercises<\/li>\n\n\n\n
    • 3 rounds<\/li>\n\n\n\n
    • 30 seconds rest between exercises<\/li>\n\n\n\n
    • 1-min rest between rounds<\/li>\n\n\n\n
    • 15 minutes total<\/li>\n\n\n\n
    • Equipment: Pull-up bar, kettlebell & gym mat<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      3 rounds<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – HANGING LEG RAISES<\/h3>\n\n\n\n

      12 reps<\/strong><\/p>\n\n\n\n

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      • Begin by hanging from a bar; set the shoulders and engage your core to create a hollow body position.<\/li>\n\n\n\n
      • With straight arms, raise your legs toward your chest.<\/li>\n\n\n\n
      • Use your abs to tuck your hips slightly as your legs pass hip height.<\/li>\n\n\n\n
      • Bring your legs as high as control allows, then lower slowly.<\/li>\n\n\n\n
      • Keep the movement smooth and controlled. Repeat.<\/li>\n<\/ul>\n\n\n\n