15 Minutes to a Stronger, Stabilized Midsection

A strong core is the foundation for good posture, balance, and overall body strength. Whether you’re looking to improve your fitness or just want to keep things simple and effective, this 15-minute core routine can get you on track without taking up too much of your day. No equipment needed—just your body and a little space.

1. Plank to Shoulder Tap (1 minute)

Start in a plank position with your hands under your shoulders and your body in a straight line from head to heels. Lift one hand and tap your opposite shoulder, then switch sides. Focus on keeping your hips steady to engage your core. This move helps stabilize your midsection while working your arms and shoulders too.

2. Bicycle Crunches (1 minute)

Lie on your back, hands behind your head, and bring your knees to a 90-degree angle. As you crunch, twist your torso and bring your left elbow toward your right knee while straightening your left leg, then switch sides. This exercise targets the obliques, giving your core a deep burn.

3. Side Plank (30 seconds each side)

Lie on your side with your legs straight. Prop yourself up on one forearm, keeping your elbow directly under your shoulder. Lift your hips until your body forms a straight line. Hold for 30 seconds on each side. This move strengthens your obliques and improves balance.

4. Russian Twists (1 minute)

Sit on the floor with your knees bent and lean back slightly, keeping your back straight. Hold your hands together in front of your chest. Twist your torso to the right, then to the left, while keeping your core tight. If you want an extra challenge, lift your feet off the floor or hold a small weight.

5. Mountain Climbers (1 minute)

Start in a plank position and bring one knee toward your chest, then quickly switch legs like you're running in place. Keep your core engaged and focus on speed without letting your hips sag. This exercise gives you a cardio boost while working your abs.

6. Leg Raises (1 minute)

Lie on your back with your legs straight. Place your hands under your hips for support. Slowly lift your legs until they're perpendicular to the floor, then lower them back down without letting your heels touch the ground. This move is great for targeting the lower abs.

7. Flutter Kicks (1 minute)

While still lying on your back, lift your legs slightly off the floor and alternate kicking them up and down in a small, controlled motion. Focus on engaging your lower abs while keeping your legs straight and your back pressed against the ground.

8. Plank Hold (1 minute)

End with a plank hold. Get into a forearm plank position, keeping your body in a straight line from head to heels. Squeeze your core and hold for a full minute. This move helps build core endurance, giving you a solid finish to your workout.

Cool Down (2 minutes)

Once you’ve completed the circuit, take a couple of minutes to stretch your core and relax your muscles. A cobra stretch and child’s pose are great ways to cool down and prevent stiffness.

The Bottom Line

This 15-minute core routine packs a punch without taking up too much of your day. Whether you're aiming for better posture or a stronger midsection, these simple moves can help you get there. You can repeat the routine a few times a week to see progress.