15-Minute Core

Deep core & control

1. 01

   Forearm plank

   Sets

   3

   Reps

   30s

   Rest

   30s

   Squeeze glutes, don't let hips sag.

2. 02

   Side plank

   Sets

   2

   Reps

   20s per side

   Rest

   30s

   Stack shoulders over the elbow.

3. 03

   Hollow hold

   Sets

   3

   Reps

   20s

   Rest

   30s

   Lower back glued to the mat.

4. 04

   Heel taps

   Sets

   3

   Reps

   12 per side

   Rest

   30s

   Slow and controlled beats fast.