Do you know that you can spend just a quarter of an hour at home engaged in core conditioning to gain attractive six-pack abs?
If you are too busy with everyday tasks or you feel intimidated whenever you visit your local gym, you can rest a bit easy now knowing that you can still successfully train your abs in the comfort of your home with our home workout core conditioning session for beginners.
What’s more, you only get to spend 15 minutes of your time with no equipment or weights needed during your sessions.
That’s right, all you need is ample space, a training mat, 15 minutes of your time and you are good-to-go.
What’s Core Conditioning Training?
To understand core conditioning training, you first need to know what makes up your core. You should know that your core is absolutely central to your entire body and it’s made up of your stomach, hips, lower back, and pelvis.
With a core conditioning workout regimen, you will be training the muscles of your core to ensure that they all work in perfect harmony. Your core muscles include the oblique and pelvic floor muscles, multifidus, and transversus abdominis muscles amongst others.
By training your core muscles, you will give yourself more stability, especially when you are engaged in either simple or complex physical tasks.
In order to achieve core stability, the ab exercise in this post will consist of five workouts aimed at improving not just your balance and stability, but also your flexibility and full motion.
Upper Abs
The first workout will focus on training your upper abs. Your upper abs help you in leaning and bending forward with ease.
The sit-up or crunch exercise is great for training your upper abs. To optimize this exercise, you should ensure that your feet are flat on the floor while you squeeze or contract your abs at the peak of your exercise (that is when you lift yourself from the floor).
You should lower yourself slowly back down and performing about 15 repetitions of this exercise per session should give you great six-pack ab gains.
Lower Abs
Our second workout will be aimed at training your lower abs which is important as your lower abs help you in lifting your legs with little or no thought.
The alternate straight leg lower exercise involves lifting one leg while your other leg is flat on the ground. This exercise will help to boost both your balance and flexibility, as you lift one leg at a time squeezing your abs in the process.
You should perform 15 repetitions per leg and you can either perform all 15 repetitions on one leg before switching to your other leg or you could switch between legs as you perform each repetition.
Obliques
The third workout in this core conditioning training program for beginners will focus on training your obliques. Your obliques are essential for helping you to twist and bend from side to side.
The best exercises for training your obliques include standing twist, side plank, and hip dip workouts. With a side plank workout, you will improve stability while hip dips force you to contract or squeeze your obliques while still keeping your stability.
You should attempt 15 repetitions on either side when performing your side plank or hip dip workouts and you should perform these exercises while still maintaining your balance.
After your hip dip workout, you can then move on to performing 15 repetitions of standing twist exercises where your hips remain stationary as you perform the twist by turning your upper body from side to side.
Balance and Stabilization
Our ab workout program will also include balance and stabilization training which is very important to core conditioning and a plank to hip raise exercise is just great for improving your balance and stabilization.
By performing the plank to hip raise exercise, you will train both your lower back and abs improving stability in the process. You should stay steady in a plank posture for about 15 seconds before performing 15 hip raise exercises.
Once you are done with the hip raise motion, stay in the plank posture for yet another 15 seconds before you end the plank to hip raise exercise.
Waist Size and Controlled Breathing
You can have a waistline that is suitable for your physique by engaging in a stomach vacuum exercise which also helps to regulate and improve your breathing.
To perform the stomach vacuum workout, you either stand or simply lie on your exercise mat with your back flat on the floor.
You then suck in your abdomen, such that your navel appears to touch your spine. Hold this position for between 5 and 10 seconds before breathing out forcefully and relaxing afterwards.
For the best results, you should perform up to 5 repetitions of the stomach vacuum exercise during each core conditioning workout session.
15 Minute Core Conditioning Training for Six-pack Abs
The exercises that make up our 15 minute core conditioning session will not only train your abs, but will also go a long way in helping you burn a bit of calories.
For best results, you should perform these exercises as a circuit with a minimum of between two and three rounds of this home workout.
It is also important that you perform this core workout two or three times per week in order to build up your abs while at the same time improving the strength, balance and stability of your midsection.
| WORKOUT | SETS | REPETITIONS (REPS) | REST TIME |
| Crunch | 2 to 3 Sets | 15 Reps | Nil |
| Alternate Straight Leg Lower | 2 to 3 Sets | 15 Reps for each leg | Nil |
| Side Plank | 2 to 3 Sets | 15 Reps for each side | Nil |
| Plank to Hip Raise | 2 to 3 Sets | 15 Reps for each side | Nil |
| Stomach Vacuum | 2 to 3 Sets | 5 Reps | 30 second rest time |
Conclusion
Training your core is very important as it controls movement, balance, stability, and flexibility.
Without a stable core, you will have serious difficulty maintaining your balance and achieving full motion. However, you do not need to visit your local gym before you can train your core, you can do just fine at home.
All you need to do is follow the core conditioning workout routine in the table above and within a few weeks of fully committing yourself to the program, you should start noticing impressive six-pack abs.
Make sure that you attempt this 15 minute core training regimen two to three times a week for optimal results and if you need assistance with any of the core conditioning exercises, you can reach out to an Anabolic Coach in-house IFBB PRO today.
