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Total Ab Express Workout for Core Strength - 13 Minutes
growingannanas•Processed: Mar 03, 2026
13-minute workout video. Core, Floor Exercise. targeting Core, Abs. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss, Maintain General Health.
⏱️ Key Moments
Summary:The workout consists of a series of nonstop ab exercises designed to strengthen and define the core, followed by a cool down to stretch the abdominal muscles.
🏃 Guide
This workout is designed for individuals looking to strengthen their core quickly and effectively. It addresses the common issue of weak abdominal muscles, providing a focused routine to enhance core stability and definition.
Benefits
Improved core strength and stability
Enhanced muscle definition in the abdominal area
Step-by-Step Guide
1
Ab Bicycles
Lie on your back, lift your legs, and alternate touching your elbows to opposite knees. Feel your core engage as you twist.
2
Alternating Tuck Up Crunch
Sit up and tuck your knees towards your chest while balancing. You should feel your abs contracting.
3
Full Tuck Ups
From a lying position, lift your torso and legs together towards your core. Engage your abs fully.
4
Supported Flutter Kicks
Lie back and alternate kicking your legs while keeping your core tight. Feel the burn in your lower abs.
5
Sit Up + Punch
Perform a sit-up and punch forward at the top. Engage your core and feel the twist in your torso.
6
Supported Knee In + Outs
From a seated position, pull your knees in and extend them out. Focus on your core control.
7
Heel Taps
Lie on your back and tap your heels to the ground. Feel the engagement in your obliques.
8
Reverse Crunch + Leg Lift
Lift your legs and curl your hips off the ground. Engage your lower abs.
9
Low Plank Hold
Hold a plank position, feeling your core stabilize your body.
10
Side Plank - Right
Balance on your side, engaging your obliques. Feel the stability in your core.
11
Low Plank Dips
In a plank position, dip your hips side to side. Engage your core throughout.
12
Side Plank - Left
Repeat the side plank on the left side, focusing on balance and core engagement.
13
Heel Tap Sit Up
Perform a sit-up while tapping your heels. Feel the engagement in your abs.
14
Alternating Leg Raises
Lift your legs alternately while lying down. Focus on your lower abs.
15
Deadbugs
Lie on your back and alternate extending arms and legs. Engage your core to stabilize.
16
Extended Plank Hold
Hold a plank position for a minute, focusing on core stability.
17
Child's Pose
Stretch your back and relax your core after the workout.
18
Cobra Ab Stretch
Gently stretch your abdominal muscles to cool down.
Safety Notes
Consult with a healthcare provider if you have chronic back pain, neck and shoulder pain, or any other serious medical conditions before attempting this workout.
Duration: 13m 10s
Difficulty: Medium
Intensity: Medium
Suitable for: Light Activity level
Suitable Conditions
Normal PeopleObesityOverweightChronic Back Pain / Disc Herniation
Therapeutic Goals
Muscle StrengthWeight Control / Fat LossMaintain General Health
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
🚫 Contraindications
Avoid this workout if you have: Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ None
Primary Focus
💪 Core💪 Abs
Category
CoreFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsAvoid holding breath
Tags
#13 min#medium length#Core#Floor Exercise#intermediate#None#Abs#medium