15 Minute Workout | Abs & Core Exercises to Build Strength & Prevent Back Pain

- - This is a 15-minute yoga for beginner’s routine to strengthen your abs, core, spine, and hips. These are essential exercises for a healthy spine, no matter your fitness goals! Increase core strength, improve spinal strength and mobility, and feel great. You’ll notice an immediate improvement in your posture, a decrease in back pain or joint discomfort, and greater awareness of your core musculature. This is perfect as a daily strength routine, or as a warm-up for any other workout. Enjoy! -

🎉 Full-length Man Flow Yoga Workouts are added every Monday to the Man Flow Yoga Members Area. There are over 350 videos and over 40 guided programs to choose from!

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[inicnos]

So happy I found this workout. MAde it to level 2 in your variations... and almost level 3'ish, but that was pushing too much.

[margacastro]

First Day!
After months of lower back pain
Thanks for the video 🙏🏽

[mckev]

Day 4 already, really enjoying this.Looking forward to tomorrow!

[williamherbert]

Thanks! This had all the great muscle activation and challenges I've come to expect from Man Flow!

[autozyklusi]

I really liked that routine, especially that you provided different levels for the exercises. I appreciate the great work and effort.

[solrac]

Good morning Dean, 4 days and training done! Great!!! I feel that I no longer suffer so much, even though my exercises are not perfect, I go as far as my body allows! But I see evolution! Thanks!

[johnvolturo]

I have always wanted to get into Yoga. I know how good it is for the body and my body is tight, and my Physical Therapists have recommended I do. That said, every time I took a class I felt they were too focused on spiritual components and didn't provide enough direction. So, I lapsed. Then, I discovered Dean and Manflow Yoga. Now, for the first time, I can sincerely say I am doing and enjoying yoga every day, and my body is thankful. I feel like Dean understands what troubles men and his descriptions of how to do the poses leave little room for errors on my part. I am excited to take yoga every day with Manflow Yoga because I feel an amazing shift in my body occurs. Thanks, Dean!

[wesleyrichardson]

Day 4 is the 💣 Dean loving the progression yeeeow

[danielmaese]

Thanks, Dean. I had a bit of lower back pain from some HIIT over the weekend and this is precisely what I needed to reset. I wanted something challenging enough but not too strenuous for today. Plus it’s always good to work on core and lower back. Cheers! 😊

[MrDrwatson]

It's the attention to detail that I like. Your explanatory vocal prompts while in the pose remind me to activate certain muscle groups, which helps me keep my focus and form. Well done.

[williamrehder]

Great needed a work out like this after my run, and helped my back and legs,

[brendanmccann]

Enjoyed this workout a lot. I really like your teaching style.

[geno]

I’ve had problems with my left hip from running and getting up It pops .so my doctor said to get a shot. Before a operation.I’m on my third one.

[jamesfernandez]

It is truly great with your explanations. Thank you

[greenbox]

I really like this abs core workout. I working on my abs currently, finishing this routine gives me extra strength. thank you

[sanjaypoudel]

Hey, can you please upload a short yoga routine for arms exercise, preferably without equipments? Thanks!

[stephenalbertson]

Hey Dean....just got done doing this for the first time....excellent! I am such a beginner with it that I can feel the areas that I need to improve quite easily! Thank you very much for the routine because I feel so much less pain in my lower back....can I do this every day?

[GiuseppeDC]

Excellent. Well unfolded.
Is it possible to added on the video a graphic visualization how long each exercise takes? (i.e. 30 second 1 minutes etc.)

[regcotterill]

A question I'd like to ask male yoga instructors like yourself. Do you do weight training as well along side the yoga to build the great physique that you have.

[fernandoeastman.]

I’ve not received day 5 yet, . This seems weird given the consistent fashion in which the first four workouts arrived. Some form of time dilation I guess.