15-Minute Abs Workout

[thosewereinmymouth]

where can i get a headband?

[zzzlife]

Thank you so much for providing this to us (public). Just beautiful. Simple, very userful and doable.

[80s70sfan]

so how often do i have to do these workouts? twice everyother day for a month? I am just a little flabby, no need for anything extreme

[TheFalahat]

how many calories can i burn by doin this....i need to loose 30 pounds...would this work if i do it continously for 2 months???

[YoungSeezy]

Does this remove some belly fat?

[ki0ny]

Hard work out but good thats for sure!

I did the moderate option mostly, and i sure am sweating now:)

Thanks alot

[houmamee]

it works for belly fat ?

[houmamee]

it works for belly fat ?

[alwayzinrepair]

it was okay. I think im used to ab ripper X though. LOL =) was a tad too easy.

[heyimtomato]

this + 20 mins of cardio = pool on my floor

[yuffiepanda]

i've been doing this for a week and a half and i already feel my abs getting cut :) thanks sparkpeople!

[TheTGIgamer]

That isn't a crunch

[parriiee]

@sparkspeople what do you mean by ,,keep the abs engaged?

[sparkpeople]

@parriiee It means to pull your belly button in toward your back--to contract your abs muscles.

[spreepack]

does this burn belly fat?

[kawaiichiicka]

Hi sparkpeple, i used to have a flat stomach but now i've gained a bit of weight..

Will doing these exercises make my stomach flat again?

[tez655]

It really hurt my neck:/ is this supposed to happen?

[cutieyuffie]

@tez655 Neck? no. You should crack your neck before you do this, I know it hurts back but not for long

[houmamee]

@tez655 it hurts ur neck because you r cheatin lol , dont push up your head with your hand , just try to get up without it , or try to put your hands on your chest its the best way

[ninjacrayolaa]

when im doing those crunches, the front of my neck really hurts for some reason :/

[campbkri]

I love this video. However I have always seemed to have trouble keeping my back strait and have a hard time completing some of the exercises because it starts to hurt to much (the bicycle is a killer for me!). I do not think I have a weak back because I can do the lower back exercise fine. Do you have any suggestions to help me improve?

[sparkpeople]

@campbkri This is a lot of intense core workout all at once, so rest when you need to and then slowly work on completing the reps over time.

[beautiful389]

i just need to work out my abs so i will definitely try this... looks very helpful!

[J4cquiii]

How long before u will start seeing results?! 

[cristy151973]

i tried it but hurts my neck alot.

[DjIcebrandy]

sparkpeople can i do this workout everyday ?

[sparkpeople]

@DjIcebrandy I'd recommend resting your core for a day between workouts.

[allyllama]

@ratqvasa I have the same problem!

[babygirl3s]

this actually works ! . thank you (: 

[prolds]

Love these core workout however, I can only lift my shoulder blades half way. Coach Nicole you're amazing! Keep up the great work! Overall this workout is 98% effective as long as you do not suffer from back & neck and joint pains.

[killerm12345]

im a little over weight do u think this will help me lose about 10 pounds if i do this daily?

[CordeliaDoyle]

Hi. I've been trying to exercise for a while now but I just can't seem to get rid of the belly flab around my mid-section. Do you have any advice?

[mhari1980]

Brilliant!! My abs were killing me after 5 mins but gonna try this video a few times a week and hopefully i will have toned up for summer. Thanks again.:)

[19guitargirl90]

Feel the burn!!!

[watermelon4005]

Do these excersizes also lose belly fat ?

[MsSeverusSnapexoxo]

@watermelon4005

Yeah duh.

[MarieeSaysHello]

@watermelon4005 Doing ab exercises alone will just strengthen your muscles. To lose fat you have to do cardio and aerobic exercises. Otherwise your just building muscles underneath the fat.

[ChelzoKenzo1]

i cannot bring my head up off the mat it is too much pain and i need my abs worked out for holiday can you help me

[Marshmellowi3]

Heyy(: I have a question. Does this help you gain muslce or lose stomach fat?

[el07aab]

nice ass!

[kneelinthedirt]

I love this! time flieeees when you're "not alone":-) thanks for this, it's awesome!

[oliviaolas]

Ug, this looks too hard. I have a bad back dont think this works for me.

[sugarnspice2k1]

Thanks Nicole for this wonderful workout. I have been doing this for a week now and it feels great. i have a big tummy and would like to slim down. should this video alone do? for how many days do i have to do this? do u suggest any other work out?

thanks

[Grace1511]

notice that her voice changes as she crunches .HAHA

[KBdancer16]

i love spark people

[KBdancer16]

love sparkpeople u are the best !!!

[ratqvasa]

Your video is great.Thank you very much for helping us beginners!I only have one question, what should I do if my neck hurts during the exercise?I'm sure I'm doing something wrong but I'm not sure what. =(

[tabs8188]

this is are really great work out ! exactly what i have been looking for!

[GlamGirl15487]

Great workout, thanks nicole and sparkpeople :)

[freakshack111]

Do you have any yoga videos?

[sparkpeople]

@freakshack111 We have some in the works--coming soon!

[freakshack111]

@sparkpeople You know what, forget it. I've pretty much just given up so it doesn't matter

[aangieeB]

I do this and another workout every week! And i can already see some results!

[Renabulous]

was feeling some pain with this, not any more, after a few tries, this is excellent!

[AbbaNeu]

It's though but I will try!

[prolds]

This is hard but its definitely working. I love the fact that it's a low impact yet in just about 14-15 mins it covers almost every part of your body,

[Renabulous]

Is it normal to feel a sharp pinching pain lower stomach when you do these excersises the next day or the day after you have started initially? Have I done something wrong- do I need to work out a bit before I start these?

[pwincessdimplez]

omgggggggggg this was simply the most HARDEST workout i think ive dun in my life... my abs are killing... i LOVE it lool...thanx for this..!!!

[Marcssj3]

damn she has a nice ass..

[M0r3Lik3HERthanME]

Great workout!! Feelin the burn :D

[YESSMAAM]

I love your workouts.. But I wish you'd count along with the reps

[Kuba77]

Nicole you're machine! :) My neck hurts usually before my abs :( love the videos!

[Emura100]

For the stretch at 6:55 I always feel that placing my foot on the other side of the opposite leg gives me a greater stretch.

[zakkie88]

Nice work... Thanks..

[nanathesweetestthing]

it was hard. but im going to keep it up cus i know i can see results without spending money on videos.

THANKS

[KaeliSecretArns]

awesome!!

[ScottColby]

What's your take on not doing any crunches because your abs are designed to stabilize your spine, instead of flexing it? Moreover it's an isolation movement and your body was made to be worked as a whole unit. Would you find that the push up is a better abs exercise because it stabilizes your spine and works many muscle groups at once? Thanks.

[sparkpeople]

@ScottColby You're talking about two different abdominal muscles, which both have to different main functions. The rectus abdominis (6 pack muscles) are the outer layer and ARE designed to flex the spine. Exercises like crunches are great to strengthen them. The transverse abs are underneath and run horizontally across the belly and are designed to stabilize the spine, so exercises like plank are great for that. Overall, a combo of core exercises will provide most benefits.

[markki03]

my neck is hurting me! what shud i do?

[EllieW23]

love ur videos they have helped me a lot!

[EllieW23]

tankyou so much for your videos i do your exersizes everyday now and i have lost a lot of weight thanks!

[zherzynina09]

....

[zedoey]

I can't get my shoulder blades off the mat... will that come with time? I'm really struggling to lift... thanks!

[sparkpeople]

@zedoey Yes, with time. Focus on getting just the tips of your shoulder blades lifted.

[cutefishyz]

Should i do this straight away or do cardio to lose the fat on my belly first ?

[sparkpeople]

A combo of both is ideal. Both have fitness and weight-loss benefits.

[seriouslyaname]

Always do cardio, that's going to lose the calories which is te weight. You should also do crunches, your core is your main strength so strenghtening your core n doing cardio is an awesome way to do it. And besides, if you're already working on you core, when you lose the extra weight you tummy will have that muscle already there. Good luck

[apace90]

was hard. great workout though.

[blacksabbath4252]

i was wondering what do u think of p90x nicole?

[sparkpeople]

I think that any workout you stick with that has progressions and makes you work out for 60+ minutes per day (P90 in a nutshell) will garner results.

[ratqvasa]

@sparkpeople Your video is great.Thank you very much for helping us beginners!I only have one question, what should I do if my neck hurts during the exercise?I'm sure I'm doing something wrong but I'm not sure what. =(

[ctmizzar]

wow...that was hard! I had to do al ot of the easier options.

[xzacefronisallminex]

wow that was hard...i pushed myself through it and now i feel so much better(: u have great workouts!

[jprjrsliza]

I really love your videos.. Great stuff! Thanks a lot!

[Mameychi]

this is the best

[Dance4Life701]

cool

[romoosh2002]

would this give a flat stomach? im not looking for six packs. how long would it take to give me a flat abs of it would?

thank you.. it's a great workout

[Mameychi]

same i need a flat stomach

[XoXoXbekahXoXoX]

That was sooo hard. i quit in the middle of it. haha. im a failure

[LishaaOMG]

@XoXoXbekahXoXoX you're not a failure :] just take it easy and do it everyday, you'll get stronger and stronger and it'll be a breeze eventually :]

good luck!

xo

[marimositaable]

I felt it work on my lower back , this was a hard work out.

[emoXinXtheXsunlight]

i did this whole workout. I'm 17 and a little Big for my age. I wanted to find something to help me loose weight before Prom, and I have decided that I am going to do this workout every night before i go to bed. And then the exercise at 5:10 i am going to do 3 times a day 30 at a time with them :when i wake up, when i get home from school, and before i go to bed. I can feel it in my "abs" and i hope it works

[jazzycutiepie]

this really works i felt it

[MsClarzkinz]

how much of each do you do?

[pinky7673]

I love your workouts!!!!

[TheWriter]

Hi Nicole! Great workout, it always leaves me feeling sore and accomplished, I was wondering, what's the best way to maximize this workouts effects? 3 days a week? Two times a day? Any advise would be loved, thank you!

[sparkpeople]

You only need to do it once in a day. Then rest at least one day before doing it again. Three times a week with a day of rest in between would be perfect! But remember that variety is key, so try other abs workouts, too.

[purzhinkitti]

OMG she's killing me! I'll be thanking her tomorrow morning when I feel the burn in my muscles though :)

[sweetcherries227]

i did the whole work out, but this still was harder than it looked...even when i did the intermediate modifications...but i guess that's what makes a good workout :-)

[missphotogirly]

thankyou Nicole,i love ur workouts....you are an awesome coach.....cheers : )

[Samysam444]

Hi Nicole,

Thanks for the excellent workout, how many times a week we should do it for the best results,

Thanks

[windchimex]

This is a Great Workout! you can really feel it! ...Thanks Nicole! :)

[xmcoolman323]

can this get u a six pack

[sparkpeople]

Ab workouts alone won't give you a six pack. You need to watch your diet and burn the layer of fat covering the abs. Cardio burns fat, but you also have to watch what you eat.

[papivega10]

how long would it take to get a six pack

[hataupptagetnick]

it depends how far away your local store is. ;P

[sriyapanol1]

nicole its not as easy as it looks....and its more tuff whn u talk and do.....i was sweating it was too hard for me since m the begginer...still i cld manage half way.....thnx ddear......

[GlorRriA1]

I love this video, and I do those excercises whenever I can.

BUT: sth is wrong wirth the video comparing to the same video posted X 2006 - it has even more noise in the background plus its skipping (like on 13:52). If you could put a better copy - that would be great!

[malouunggoy]

Wow!!! what is her name? she's tough!!!!! it's not easy to do that while you are talking. She's very good!!!!

[sammy8baby]

It really hurts your abs at first but after it stop the hurt and it rly works a recommend this to everyone

[zibabanafshe]

My neck hurts a lot doing these exercises. Am I doing something wrong?

[keeeeeg]

If it's painful during the exercise then try supporting your neck and head more with your hands. Grab right onto the hinge of your neck and push it up. If certain parts of your neck are sore afterwards, you are getting neck muscle. If it bothers you just support your neck more. I sometimes have a similar problem but I have done neck training in karate and the soreness will become less, though it never quite bothered me the way sleeping badly can hurt my neck.

[parsonsmarcus]

Try not to push on your neck when your hands are behind your head. Just cradle your neck with your hands. Also, it helps to keep your chin off your chest. And I usually focus on a spot on the ceiling that will not strain my neck but keep me focused. I hope that helps!

[GlorRriA1]

Try to LOOK AT THE CEILING while making crunches, and dont pull your neck with your hands. that should help.

[Justice7BSAA]

love this work out

first time i did wat u did i felt pain haha

put now im starting 2 do more now

ur looking amazing in ur videos kiki

hot hot hot

[emanzumra]

It Hurts So Baadd!!

[Tats011]

i really enjoy doing this video whenever i have an extra 15 minutes!

[quietnettie]

wow really good . it had me sweating by 10 minutes. i like. ill do this every other day. thanks for posting

[beautyhealthqueen]

this is THE BEST ab workout ever! it includes work on upper, lower and sides of abs PLUS back strength training (which is SO necessary but never included in many ab workouts)! EXCELLENT!

[vicaa927]

thnx 4 posting!

[xRyanxAG]

thank u nicole i feel alive and full of life thank you lots

[cestyles]

do this 3 times in a week !

[vampiresrock20]

great workout

[vampiresrock20]

great workout

[KimLeeX]

great workout

[MsLadyFreak]

What exercise can i do to get a butt like coach nicole? I am serious help

[youvegotmoobs]

squats lunges burpees and jogging and youl end up with a great ass

[Fr3shPrince09]

im going to start doing this when i lose all my belly fat but just out of curiosity can u do this with having belly fat i mean i knnow u wont gain abs with belly faqt and doing this but does it help lose the belly fat or u gotta lose the belly faat then start doing these kind of workouts?

[youvegotmoobs]

thers no reason why you cant work on youre abs and do cardio because then youll already have good abs when the fat starts to go pluss every excersize burns calories and thats how you get youre 6 pac

[PrettyPiinkPrincess]

ab workout was great but it hurted my neck a lil bit

[youvegotmoobs]

put youre hands by the side of youre head dont put youre hands behind youre head because if you lift youre head with youre hands you could pull the muscles in youre neck witch really hurts :)

[nlnatali]

pain.

[blondbambi12]

does that hurt at your neck too?

[razorel]

at the start it hurts your neck then your abs will start hurting

[candyyapple1]

yes my neck hurts doing this workout just put ur hands at the neck all the time for supprts

[IDC2Float]

No that defeats the purpose, I had the same problem

After a little bit you'll get used to it! Maybe you're lifting your head too much?

[sparkpeople]

It's OK to support your head and neck in one or two hands when you're a beginner to these exercises.

[lamagamorgana]

sometimes it hurts cause you pull the head with your arms without realizing it, I found out if i keep the arms away and the eyes at the ceiling i never hurt my neck accidentally.

[wizman02233]

yes makes u sweat ur neck fat out fast

[scallstar805]

it can if u do it incorrectly

[sharmarke24]

thank you, nice ab warm up

[Jazzeerun]

This is a great video. I'm gonna check out the others.

[vlasvlasvlas]

nicole you are soo cute..

[lifelover1959]

how long does it take to see results?

[Aiyoshaaa]

This workout is amazing! I'm seeing results after 1 week! And some of the belly fat is disappearing too!

[SmokeyMacPopkinZ]

coach nicole is so sexy! good workout btw lol

[mstalksalot12]

i can really feel this working..!

but how long does it take to see real results..?

[DAVIDDESROSIERS4ever]

2 weeks worked perfectly for me ;)

[ashtonbrooks]

how often did you do the workout?

[donlemedwn]

When I do this exercise, I get a tension headache that morphs into a migraine.

Any one know why? How can I avoid getting the headache?

[aaaabbbbcccddddeeeef]

I have the same problem, right above my right temple. It's so frustrating.

[steakmonster]

Look at diet and hydration, also mix this sort of work out with some cardio. If you are properly hydrated you'll not be bothered by the headaches as your fitness level increases. Also make sure you are breathing correctly as you work out.

[CGLAMOROUS1407]

I LOVE COACH NICOLE :D

[infijar737]

i can pretty much dothese in my sleep its gotten so easy and i did see good results but what can i do now since this has no effect anymore?

[sparkpeople]

That's why it's important to vary your routine. Too much of anything will become easy after a while and you won't see the same results. Vary your ab routine--we've got plenty on our channel page!

[AnimeFan19]

you could either do more reps or just find another workout

[Muscleadviceplzz]

Can i have abdominal muscle advice please my abs are crooked i think, there is a video on my channel :(

[parnogast2]

If u do some cardio workout (3x20 min running, 1 hour cycling, 30 min swimming / week) with relaxing days, and after cardio training u do this 15 min abs workout, am sure you will see huge difference. Much more useful then only doing this.

[leo11x]

If i do this workout every single day for the next 3 weeks will i see a huge difference ??

If not, will it help if i done it twice a day for the next 3 weeks ??

please reply quickly i need to get my body toned up before i go on holiday!!

[orangeisyummy]

wow thankx : ]

[Aman1238]

Does it matter what time you do this in the day?

[cvnas]

when i do abs my neck hurts really much and i think that i put wrong my hands, what is the right form to put the hands, in the neck or the chest?

Sorry for my bad inglish

[meaz07]

if you're a beginner it's best to cross your arms across your chest. so your right hand will be touching your left shoulder and vice versa. and when you go up, focus your energy to keeping your abs down, you don't want any gap between your lower back and the ground, this should help with the neck pain a lot

[ddarlingc]

i done this rountine for 2 weeks, i went to a chinese all you can eat buffet and i ate ssooo much and my tummy stayed nice and flat lol

[1privilege]

work those abs girrrrls !

boys love a tight ab when they see it ;)

[Drealicious42]

Can pregnant women do this exercise?

[sparkpeople]

Please refer to our BabyFit Pregnancy Abs videos on our channel page. This abs workout is not suitable for pregnancy.

[2500marios]

if u make is 3-4 days those excersise u will see the diffrent!!

[eac112984]

OMG! this is my new daily video!!

[twetty09]

i know right

[3rdgeneration22]

is it ok to run before this anyways just to get in some cardio to your workout

[sparkpeople]

Yes

[MsMyna]

My lower neck is weak so I cant lift it for very long,what would you recommend for lower neck and shoulder?

[sparkpeople]

Don't lift your neck too high. Use your hands for support--try to rest your head back into your hands behind you on crunching exercises.

[ljj8993]

when I do side planks my shoulders hurt like crazy. Do you have an recommendations? I MUST be doing something wrong. Thanks!

[sparkpeople]

Don't lean into your arm too much. Make sure your elbow is directly under your shoulder and that you're not leaning into it--think of pulling that shoulder away from your ear and lengthening the upper arm. Try to evenly distribute your weight in your elbow and your foot. However, planks also work the shoulders, which are engaged to help stabilize the body in this position, so it's normal to feel those muscles working.

[charlie77nay]

wauw really? three weeks?!!!! awesome

[izzahmiswan88]

1st time i do it my back hurt so much..

[lukemsilver]

Great level of fitness and perfect body, NICE!

[frostedxcoconut]

This workout is B-O-M-B! I usually do this twice a day (in a row) 5 days a week, and have been getting great results. I personally recommend that you do an extra reverse crunches and straight leg lowers. (I do 25 each, but it depends on the person) Gotta work them lower abs extra. ;)