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15-min Beginner Core

You'll fire up your entire core in just 15 minutes — building real stability and control that carries into everything you do. Short, focused, and totally beginner-friendly.

Workout Breakdown

Warm-Up

Cat-Cow

1 set × 30s

Hip Circle

1 set × 30s

Pelvic Tilt

1 set × 8 reps

Main Circuit

Superset

3 circuits

Anti-Extension Progression

Progressive exercise

Anti-Rotation Progression

Progressive exercise

Dead Bug

1 set × 30s

Bicycle Crunch

1 set × 10 reps

Holds

Hollow Body Hold

1 set × 40s

Cool-Down

Child's Pose

1 set × 30s

Glute Stretch (Supine)

1 set × 30s