Skip to content

FREE SHIPPING Over $75 + 30 Day Returns 

Our Stores
  • Shoes
    • New & Featured
      • New Releases
      • Trail Shoes
      • Brooks Ghost 17
      • Hoka Clifton 10
      • Recovery
      • Best for Wide Feet
      • Shop All New & Featured
    • Women's Shoes
      • Running
      • Trail
      • Race Shoes
      • Casual
      • Soccer
      • Track Spikes
      • Walking
      • Insoles
      • Shop All Women's Shoes
    • Men's Shoes
      • Running
      • Trail
      • Race Shoes
      • Casual
      • Soccer
      • Track Spikes
      • Walking
      • Insoles
      • Shop All Men's Shoes
    • Kids' Shoes
      • Running
      • Soccer
      • Sandals
      • Shop All Kids' Shoes
    Shop New Arrivals
  • Clothing
    • New & Featured
      • New Releases
      • Best Sellers
      • Bandit
      • Rhone Women's Apparel
      • Gazelle Spring Collection
      • Shop All New & Featured
    • Women's Clothing
      • Tops
      • Bottoms
      • Shorts
      • Jackets & Vests
      • Dresses & Skirts
      • Bras
      • Socks
      • Shop All Women's Clothing
    • Men's Clothing
      • Tops
      • Bottoms
      • Shorts
      • Jackets & Vests
      • Soccer
      • Socks
      • Shop All Men's Clothing
    Shop New Arrivals
  • Gear
    • Accessories
      • Socks
      • Bags
      • Hats
      • Sunglasses
      • Balaclavas & Neck Gaiters
      • Gloves & Mittens
      • Shop All Accessories
    • Hydration & Health
      • Water Bottles
      • Packs
      • Handhelds
      • Belts
      • Nutrition
      • Shop All Hydration & Health
    • Technology
      • Running Watches
      • Headphones
      • Lights & Safety
      • Phone Carriers
      • Percussive Massage Tools
      • Injury Prevention & Recovery
      • Shop All Technology
    • Soccer Accessories
      • Soccer Balls
      • Soccer Socks
      • Goalkeeping Gloves
      • Shin Guards
      • Shop All Soccer Accessories
    Shop Hydration
  • Brands
    • Top Brands
      • adidas
      • ASICS
      • Brooks
      • HOKA
      • New Balance
      • Nike
      • On
      • Patagonia
      • Saucony
      • Shop All Top Brands
    • Top Trending
      • Bandit
      • Birkenstock
      • COROS
      • ChicknLegs
      • Ciele
      • norda
      • OOFOS
      • rabbit
      • Saysky
      • Tracksmith
      • Shop All Top Trending
    • In-Store Only
      • Vuori
      • Lululemon Athletica
      • LMNT
      • Shop All In-Store Only
    Shop All Brands
  • About
    • The Gazelle Sports Story
    • Our Events
    • Our Stores
    • Diversity, Equity & Inclusion
  • Learn
    • Keep Moving Blog
    • Training & Injury Prevention
    • Inspired Movement
    • Gear Tips & Advice
  • Sale
    • Sale Footwear
      • Women's Sale Shoes
      • Men's Sale Shoes
      • Brooks Ghost 16
      • Glycerin 21
      • Gel-Nimbus 26
      • Bondi 8
      • 880v14
      • Shop All Sale Footwear
    • Sale Clothes
      • Women's Sale Clothes
      • Men's Sale Clothes
      • Gorewear Sale Clothes
      • Craft Sportswear Sale Clothes
      • New Balance Sale Clothes
      • Shop All Sale Clothes
    • Sale Gear
      • Garmin Watches
      • Bags
      • Socks
      • Water Bottles
      • Shop All Sale Gear
    • Sale Soccer
      • Short Sleeve
      • Shin Guards
      • Goalkeeping Gloves
      • Soccer Sale Shoes
      • Shop All Sale Soccer
    Shop Sale Footwear
Gift Cards Account Our Stores Customer Service Careers
Gazelle SportsGazelle Sports
  • Shoes
    • New & Featured
      • New Releases
      • Trail Shoes
      • Brooks Ghost 17
      • Hoka Clifton 10
      • Recovery
      • Best for Wide Feet
      • Shop All New & Featured
    • Women's Shoes
      • Running
      • Trail
      • Race Shoes
      • Casual
      • Soccer
      • Track Spikes
      • Walking
      • Insoles
      • Shop All Women's Shoes
    • Men's Shoes
      • Running
      • Trail
      • Race Shoes
      • Casual
      • Soccer
      • Track Spikes
      • Walking
      • Insoles
      • Shop All Men's Shoes
    • Kids' Shoes
      • Running
      • Soccer
      • Sandals
      • Shop All Kids' Shoes
    Shop New Arrivals
  • Clothing
    • New & Featured
      • New Releases
      • Best Sellers
      • Bandit
      • Rhone Women's Apparel
      • Gazelle Spring Collection
      • Shop All New & Featured
    • Women's Clothing
      • Tops
      • Bottoms
      • Shorts
      • Jackets & Vests
      • Dresses & Skirts
      • Bras
      • Socks
      • Shop All Women's Clothing
    • Men's Clothing
      • Tops
      • Bottoms
      • Shorts
      • Jackets & Vests
      • Soccer
      • Socks
      • Shop All Men's Clothing
    Shop New Arrivals
  • Gear
    • Accessories
      • Socks
      • Bags
      • Hats
      • Sunglasses
      • Balaclavas & Neck Gaiters
      • Gloves & Mittens
      • Shop All Accessories
    • Hydration & Health
      • Water Bottles
      • Packs
      • Handhelds
      • Belts
      • Nutrition
      • Shop All Hydration & Health
    • Technology
      • Running Watches
      • Headphones
      • Lights & Safety
      • Phone Carriers
      • Percussive Massage Tools
      • Injury Prevention & Recovery
      • Shop All Technology
    • Soccer Accessories
      • Soccer Balls
      • Soccer Socks
      • Goalkeeping Gloves
      • Shin Guards
      • Shop All Soccer Accessories
    Shop Hydration
  • Brands
    • Top Brands
      • adidas
      • ASICS
      • Brooks
      • HOKA
      • New Balance
      • Nike
      • On
      • Patagonia
      • Saucony
      • Shop All Top Brands
    • Top Trending
      • Bandit
      • Birkenstock
      • COROS
      • ChicknLegs
      • Ciele
      • norda
      • OOFOS
      • rabbit
      • Saysky
      • Tracksmith
      • Shop All Top Trending
    • In-Store Only
      • Vuori
      • Lululemon Athletica
      • LMNT
      • Shop All In-Store Only
    Shop All Brands
  • About
    • The Gazelle Sports Story
    • Our Events
    • Our Stores
    • Diversity, Equity & Inclusion
  • Learn
    • Keep Moving Blog
    • Training & Injury Prevention
    • Inspired Movement
    • Gear Tips & Advice
  • Sale
    • Sale Footwear
      • Women's Sale Shoes
      • Men's Sale Shoes
      • Brooks Ghost 16
      • Glycerin 21
      • Gel-Nimbus 26
      • Bondi 8
      • 880v14
      • Shop All Sale Footwear
    • Sale Clothes
      • Women's Sale Clothes
      • Men's Sale Clothes
      • Gorewear Sale Clothes
      • Craft Sportswear Sale Clothes
      • New Balance Sale Clothes
      • Shop All Sale Clothes
    • Sale Gear
      • Garmin Watches
      • Bags
      • Socks
      • Water Bottles
      • Shop All Sale Gear
    • Sale Soccer
      • Short Sleeve
      • Shin Guards
      • Goalkeeping Gloves
      • Soccer Sale Shoes
      • Shop All Sale Soccer
    Shop Sale Footwear
Account Cart

Item added to your cart

Access Denied
IMPORTANT! If you’re a store owner, please make sure you have Customer accounts enabled in your Store Admin, as you have customer based locks set up with EasyLockdown app. Enable Customer Accounts

15 Minute Abs

November 11, 2014
Share

Superman

What it Hits: transcerses abdominis (deep abs) and erector spinae (lower back)

Start facedown on the floor, with your arms and legs extended out front. Raise your head, your left arm, and right leg about five inches off the floor. Hold for three counts, then lower. Repeat with your right arm and left leg. Do up to 10 reps on each side.

Hints: Don’t raise your shoulders too much.
Make it Harder: Lift both arms and legs at the same time.


Bridge

What it Hits: Glutes and hamstrings

Lie faceup on the floor, with your knees bent 90 degrees, your feet on the floor. Lift your hips and back off the floor until your body forms a straight line from your shoulders to your knees. Hold for five to 10 seconds. Lower to the floor and repeat 10 to 12 times.

Hints: Squeeze your glutes at the top of the movement, and don’t let your spine sag.
Make it Harder: Straighten one leg once your hips are lifted.


Metronome

What it Hits: Obliques

Lie faceup on the floor with your knees bent and raised over your hips, with your ankles parallel to the ground, your feet lifted, and your arms extended outward. Rotate your legs to the left side, bringing your knees as close to the floor as possible without touching. Return to the center, then move your knees to the right side. Do 10 to 12 reps on each side.

Hints: Make sure not to swing your hips or use momentum; start the movement from your core and continue to move slowly from side to side. Make it Harder: Keep your legs straight.


Plank Lift

What it Hits: Transversus abdominis and lower back

Begin facedown on the floor, propped up on your forearms, with knees and feet together. With your elbows under your shoulders, lift your torso, legs, and hips in a straight line from head to heels. Hold for 10 seconds. Raise your right leg a few inches, keeping the rest of the body still. Lower and repeat with your left leg.

Hints: Pull in your belly and don’t let your hips sag.
Make it Harder: Extend the time of the exercise. Each time you lift your leg, hold it for 15 to 20 seconds.


Side Plank

What it Hits: Obliques, transverses abdominis, lower back, hips and glutes.

Lie on your right side, supporting your upper body on your right forearm, with your left arm at your left side. Lift your hips and keeping your body weight support on the forearm and the side of the right foot, extend your left arm above your shoulder. Hold this position for 10 to 30 seconds. Switch sides and repeat.

Hints: Keep your hips up; don’t let them sag.
Make it Harder: Support your upper body with your right hand, instead of your forearm.


Floor Crunch

What it Hits: Rectus Abdominis, transverse abdominis

Lie on your back with your knees bent, feet flat on the floor. Place hands so that your fingers are by your ears (rather than cupping your head in your hands). Contract the abs and curl forward to lift both shoulders off the floor without tucking your chin to your chest (keep chin pointing up). Hold for two counts and then lower. Do two sets of 10 to 12 repetitions.

Hints: Keep stomach tight and tucked in
Make it Harder: Grab two cans from the pantry and hold onto to add resistance.


Bicycle Crunch

What it Hits: Rectus abdominis, external obliques and internal obliques.

Lie on your back, knees bent, feet flat on the floor, and hands on the sides of your head. Contract your abdominal muscles as you bring your knees up to a 45-degree angle. Straighten and bend your knees as you alternate crossing and touching right elbow to left knee, then left elbow to right knee. Do two sets of 10 to 12 repetitions for each leg.

Hints: Make sure to keep a straight back.
Make it Harder: Do the entire motion in slow motion.

Back to blog
Invalid password
Enter
  • Customer Service
  • Gift Cards
  • Find a Store
  • Contact Us

Company

  • Our Story
  • Our Events
  • Our Locations
  • Diversity, Equity & Inclusion
  • Gazelle Elite
  • Careers
  • Keep Moving Blog

Company

  • Our Story
  • Our Events
  • Our Locations
  • Diversity, Equity & Inclusion
  • Gazelle Elite
  • Careers
  • Keep Moving Blog

Customer Care

  • Contact Us
  • Shoe Fit Help
  • Shipping Policy
  • Returns & Exchanges
  • FAQs
  • Uniform Orders

Customer Care

  • Contact Us
  • Shoe Fit Help
  • Shipping Policy
  • Returns & Exchanges
  • FAQs
  • Uniform Orders

Shop

  • Shoes
  • Clothing
  • Gear
  • Brands

Shop

  • Shoes
  • Clothing
  • Gear
  • Brands

Let’s Stay in Touch

Stay on top of our product releases, promotions, & announcements!

  • Facebook
  • Instagram
  • YouTube
Accessibility Policy Privacy Policy Terms & Conditions

© 2025 GAZELLE SPORTS - ALL RIGHTS RESERVED

  • Choosing a selection results in a full page refresh.