{
  "id": 13657313,
  "title": "Forget HIIT — this slow and controlled abs and deep core workout builds strength and stability in just 15 minutes",
  "url": "https://urgent.news/2026/10/11/forget-hiit-this-slow-and-controlled-abs-and-deep-core-workout-builds",
  "topic": "health",
  "section": "Health & Medicine",
  "published": "2026-10-11T06:00:00.000Z",
  "source": {
    "name": "Tom's Guide",
    "slug": "tom-s-guide",
    "url": "https://www.tomsguide.com/wellness/workouts/forget-hiit-this-slow-and-controlled-abs-and-deep-core-workout-builds-strength-and-stability-in-just-15-minutes"
  },
  "original_language": "en",
  "account": "For those who favor a more measured approach to strength training, a 15-minute deep core workout led by fitness trainer Mikala, also known as FitByMik on YouTube, offers a controlled and steady solution. This routine concentrates on engaging the core, including the abs, obliques, and deeper stabilizer muscles, without relying on high-intensity or rapid movements.\n\nThe session comprises 15 exercises, each executed for 45 seconds, followed by a 15-second rest as you transition into the next position. Throughout the entire workout, Mikala provides guidance on proper form, breathing, and motivation to maintain progress. The video ensures that viewers can follow along with her instructions and hear her encouragement.\n\nAlthough the 45-second sets may seem lengthy, the objective is to maintain a slow, consistent pace that prevents burnout and enhances core muscle engagement. This controlled approach allows for better focus on form, ensuring that the right muscles are activated during each movement and that the core drives the motion rather than other muscles or momentum.\n\nOne notable benefit of this slower abs workout is the improved ability to maintain the lower back against the floor when performing floor exercises, a common challenge during rapid workouts. Additionally, the consistent breathing pattern helps sustain energy levels during longer sets, which may be compromised during fast-paced HIIT sessions.\n\nFor those who appreciate the gradual core training method but lack the time for a 15-minute session, an eight-minute Pilates workout can serve as an alternative.",
  "summary": "You don’t have to train at breakneck pace to power up your abs and core; keeping things slow and controlled will make your deep stabilizer muscles work harder.",
  "key_points": [
    "15-minute deep core workout focuses on abs, obliques, and stabilizers",
    "Each exercise performed for 45 seconds with 15-second rest",
    "Slow pace maintains lower back against floor and sustains energy"
  ],
  "editors_take": null,
  "illustration": null,
  "coverage": {
    "outlets": 1,
    "also_reported_by": []
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}