Core & HIIT · Bodyweight · Beginner

Iron Core 15-Minute Ab Sculpt Routine

A focused, evidence-based abdominal routine designed by strength coaches to hit the rectus abdominis, obliques, and transverse abdominis through flexion, anti-extension, and anti-rotation mechanics.

Workout Routine Schedule (4 Movements)

Complete each movement in order. Tap the checkmark after each set to track your progress, or tap Swap to change equipment.

#1

3/4 Sit-Up

abs · body weight · 3 Sets × 15 - 20 reps · 30s rest

Form Tip: Curl the torso upward with a focused contraction, keeping the lower back anchored during the initial drive.

Set 1 15 - 20 reps

Set 2 15 - 20 reps

Set 3 15 - 20 reps

All Done Swap

#2

Front Plank With Twist

abs · body weight · 3 Sets × 12 reps per side · 30s rest

Form Tip: Rotate the pelvis smoothly side to side in a controlled arc, feeling the obliques decelerate the movement.

Set 1 12 reps per side

Set 2 12 reps per side

Set 3 12 reps per side

All Done Swap

#3

Bodyweight Incline Side Plank

abs · body weight · 3 Sets × 35 sec per side · 30s rest

Form Tip: Maintain a straight kinetic chain from ears down to heels, contracting the glutes for spinal support.

Set 1 35 sec per side

Set 2 35 sec per side

Set 3 35 sec per side

All Done Swap

#4

Kneeling Plank Tap Shoulder (male)

abs · body weight · 3 Sets × 20 taps · 30s rest

Form Tip: Brace as if expecting a punch to the stomach to keep the torso completely motionless during shoulder taps.

Set 1 20 taps

Set 2 20 taps

Set 3 20 taps

All Done Swap