# 15-min Beginner Core

You'll fire up your core from every angle — front, sides, and deep stabilizers — in just 15 minutes. Perfect for building a solid foundation you'll feel all day.

## Activation

- 1 × 30s Cat-Cow
- 1 × 8 Bird Dog _(Each side)_
- 1 × 20s Superman Hold

## Main

- 3 × 8 Dead Bug _(Each side)_
- 3 × 6 Bird Dog _(Each side)_
- 3 × 10 Crunch (Reverse)
- 3 × 20s Side Plank _(Right)_
- 3 × 20s Side Plank _(Left)_

## Holds

- 1 × 40s Plank
- 1 × 30s Child's Pose