What’s better than having toned abs? The healthy benefits that come along with rocking a strong and secure core. A strong core is the center of your body that helps you improve your balance, lift heavier weights, improve resistance to injury, protect your internal organs, and improve your posture. No matter what your fitness goals are, it’s important to start with building the foundation of getting your core strong – and it all starts with incorporating a reliable abs routine! As a result, you will enjoy more core stability and more efficient workouts in the long run, plus all of the other benefits listed above.

So what are core muscles? According to the American Council on Exercise, core muscles are “The major muscles that move, support and stabilize your spine are called the muscles of the core or trunk.” That includes the infamous six-pack in front of your stomach, obliques on the sides of your body, and deeper layers of ab muscles that keep you standing straight and tall.

A well-rounded ab workout will supercharge all of those muscles – and you can do this in just fifteen minutes without any special equipment. However, to really get results, it is important to work your abs with more than one exercise so you can hit every area. With this 15-minute routine, all you need to do is complete three rounds of each exercise (20 reps each). You can literally do these exercises anywhere! At work, while you’re binge watching your favorite new show, while you’re watching a movie – it doesn’t even matter what time of day it is. Ready to get started?

Move #1: Abs Warm-Up Stretch

This stretch is very simple and will get your abs warmed up for the rest of your routine. Plus, you can do this stretch anywhere! Try it at work if you need to shake out your body in the middle of the day. Here’s how to do it:

1. Start in a standing position.
2. Lift one leg so your toe is on the ground and your heel is in the air.
3. Pivot your body in the opposite direction of your lifted leg.
4. Switch legs and repeat!

Move #2: Heel Marches

1. Start in a sitting position on the floor.
2. Put your hands behind you, flat on the floor to hold your core in position.
3. Slightly lean your body back to create resistance.
4. Raise both legs in the air. Your knees should be parallel to your chest.
5. Lower one leg and tap your heel to the floor.
6. Switch legs and repeat for a total of 20 reps.

Tip: If you don’t feel your core burning, it’s time to lean back a little bit more to strengthen those muscles!

Move #3: Core Twist

1. Start in a sitting position on the floor, similar to how you sat for the heel marches, but with your feet flat on the floor. Your knees should be parallel to your chest.
2. With your hands in front of you, put them together in a prayer-like position with your fingertips touching.
3. Twist your body from side-to-side. Keep your hands together but move them to the side with your body.
4. Complete 20 reps.

Modification #1: For a variation on this exercise, open your arms when you move to each side. This will work your abs even harder!

Modification #2: To challenge yourself even MORE, complete this exercise with your legs lifted off of the ground and your arms open.

Move #4 Full-Range Sit-Ups

1. Lie on the floor with your knees up and feet flat on the ground.
2. Raise your arms directly above your head, parallel with the floor, with your hands pressed together.
3. Complete a full sit-up. When you do the sit-up, keep your arms straight but dip them so your hands are between your feet to complete the full range of motion.
4. Then go all the way back to the starting position, and start the next rep for a total of 20 reps.

Modification: If you aren’t quite at this level yet, you can do a half sit-up by putting your hands to your knees instead of to your feet.

Move #5: Leg Drops

1. Lie on the floor.
2. Draw your legs up as far as you can comfortably go.
3. Lower your legs back to the starting position.
4. Complete 20 reps.

Modification: Lower your legs halfway only if going all the way to the starting position is too difficult.

Move #6 Around the World Sit-Ups

This is the last move!

1. Lie down on the floor with your chest slightly up and your hands behind your ears.
2. Lift your shoulders up and move your body in a circular motion until you have completed one rep.
3. Complete ten in one direction, then switch sides and complete ten in the other direction for a total of 20 reps.

These simple ab exercises will get easier the more than you do them, and greatly strengthen your core. It’s especially important to remember that if you’re a beginner, start where you are. If you can’t do the full 15 minutes yet, do five minutes and work your way up. Now, we want to see you doing these moves! We’re cheering you on at Teami, so the next time you fire up those abs, tag us in your Instagram selfie using #thankyouteami.