Flat Abs in 15 minutes

Best moves for beach body ready abs. Routine by Michelle M. Freeman.

You’ll Need:

Exercise band, pilates block, yoga mat
Extreme Team,
I did this workout 3 sets worth and it killed. Feel free to lift heavy the first few sets and then the last one pump it out with lighter weight or no weight at all.

Your trainer,


Band Side V-Ups – 20 reps each side

Lie on right side on floor with legs together, hips stacked and center of band wrapped around soles of feet, holding ends of band in left hand. Extend right arm on floor in front of you at shoulder level, palm flat, and bring left hand in front of thighs.

Keeping abs engaged and band taut, bend left elbow behind you at shoulder level as you lift upper body and legs as high as possible off floor, balancing on right hip; lower to start.

Do 20 reps; switch sides and repeat

Knee Pull – 20 reps each leg
  • Lie faceup on mat with arms extended behind head, both hands holding a single yoga block.
  • Curl up to reach arms toward toes, bending knees to place block between feet.
  • Holding block with feet, lower back to mat as you extend arms behind head and legs forward.
  • Reverse motion back to start to complete 1 rep.
  • Do 20 reps.

 Tools You Need                                                                                                                

About Michelle M. Freeman

Nationally Certified Personal Fitness Trainer Michelle M. Freeman. TOUCH, SEXY and WILD WORKOUTS you will LOVE With this EXTREME FITNESS way of exercising you will grow stronger and your mind sharper. Most of these exercises you will learn can be done in any open space with no equipment at all; the rest can be done either with found objects like stones and logs, or with basic gym equipment like medicine ball and kettlebells. Studies have suggested that body weight training is more effective for weight loss than using machines. You will suffer fewer injuries and have greater improvements in your fitness level. Get ready for monthly fitness tests, including body fat percentage and test of aerobic fitness. Use of this site is subject to our terms of service and privacy policy. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Disclaimer You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.
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