15 Minute Abs

15-Minute Bodyweight Core-Intensive Workout for Springboard Divers

Springboard divers need a powerful, explosive core for tight rotations, quick transitions, and controlled entries. This fifteen-minute, no-equipment workout builds strength, endurance, and control, helping divers maintain strong positions in the air.

Workout Structure

Warm-Up (Three Minutes) Activates the core and preps muscles

Main Workout (Twelve Minutes) Core-focused strength and explosiveness

Warm-Up (Three Minutes)

Plank Walkouts Thirty seconds

Stand tall, hinge at the hips, and walk the hands forward into a high plank. Hold for a second, then walk hands back to standing. This engages the core and improves flexibility.

Standing Knee-to-Elbow Twists Thirty seconds

Stand with hands behind the head, bring one knee up while twisting the torso to meet the opposite elbow. Alternate sides quickly to activate the obliques and warm up the spine.

Dynamic Pike Leg Lifts Thirty seconds

Sit in a pike position with legs straight and hands on the floor. Lift both legs slightly off the ground and pulse up and down. This strengthens the lower abs and improves pike compression.

Hollow Body Hold Thirty seconds

Lie flat on the floor, lift shoulders and legs slightly off the ground, and hold. Keep the lower back pressed into the mat to fully engage the core.

Core Strength and Power Circuit (Twelve Minutes)

Complete each exercise for forty seconds, rest for twenty seconds. Repeat the circuit twice.

V-Ups

Lie on the back with arms extended overhead and legs straight. Engage the core and lift both the upper and lower body simultaneously to form a V-shape. Lower with control and repeat. This strengthens the entire core and reinforces tuck control.

Side Plank Hip Lifts

Hold a side plank with the forearm on the ground and feet stacked. Lower the hip slightly, then lift back up to a strong side plank. Switch sides halfway through. This targets the obliques and builds lateral core strength for twisting dives.

Pike-Up Holds

Start in a seated pike position with legs straight and hands resting on the floor beside the knees. Press into the floor to lift the legs and glutes slightly off the ground, holding for a few seconds before lowering back down. This strengthens the lower abs and compression strength for pike and tuck positions.

Tuck-Ups

Lie on the back with arms extended overhead and legs straight. Engage the core and bring the knees to the chest while lifting the upper body. Extend back to the starting position and repeat. This builds core power and improves explosive tucks.

Flutter Kicks

Lie on the back with hands at the sides or under the glutes. Lift the legs slightly off the ground and perform small, quick flutter kicks. Keep the core tight and lower back pressed into the floor. This improves core endurance and lower ab control.

Plank Knee Drives

Hold a high plank position with arms extended. Bring one knee toward the chest, then quickly switch legs, maintaining a controlled and steady pace. This strengthens the deep core muscles needed for stability in twisting and flipping.

This workout builds core power, endurance, and control, all of which are essential for explosive takeoffs, tight body positions, and clean entries.

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