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

- Join my 7-Day Sexual Wellness for Men Challenge for FREE! No credit card required, link to sign up below: shrtlnk.co/uA27H
- - 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! -
👉 WELCOME to your yoga for men channel by Man Flow Yoga. Man Flow Yoga was made for guys who are new to yoga, who aren’t flexible and want a more effective workout. Our workouts are non-spiritual and designed to help men build mobility, flexibility, and strength. 😍 SUBSCRIBE for MORE free yoga each week: bit.ly/2vDQ6dz
🎉 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.

[@ManFlowYoga]

We're so happy you found it too!

[@cmontella71]

4 Down! Just what I needed today.

[@ManFlowYoga]

Perfect! Keep it up!

[@margacastro2973]

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

[@ManFlowYoga]

That's so great to hear Marga! Really glad you found this routine so helpful. If you haven't already be sure to subscribe to my channel, we're adding new content every week.

[@mckev1]

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

[@ManFlowYoga]

Great job getting it done! Keep it up!

[@californiarental]

Thank you very much

[@ManFlowYoga]

You are very welcome :)

[@williamherbert7938]

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

[@ManFlowYoga]

Awesome! Glad you're enjoying the challenge!

[@normaipacheco5209]

Love it.❤❤❤

[@autozyklusi5093]

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

[@solrac4774]

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!

[@wesleyrichardson2171]

Day 4 is the 💣 Dean loving the progression yeeeow

[@ManFlowYoga]

Keep that ball rolling Wesley!

[@danielmaese4839]

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! 😊

[@ManFlowYoga]

That's great to hear Daniel, glad you found this workout so helpful! Be sure to check out our Free 7 Day Beginner's Yoga For Men Challenge this came from: manflowyoga.com/7-day-beginners-yoga-for-men-challenge/

[@sunilroseisrael2280]

Excellent teaching brother

[@MrDrwatson01]

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.

[@ManFlowYoga]

That's great to hear Daniel, glad you were able to follow along and crush the workout! If you enjoyed this workout be sure to check out the free challenge this came from: manflowyoga.com/7-day-beginners-yoga-for-men-challenge/

[@christopherjlee2060]

great session!

[@ManFlowYoga]

Glad you enjoyed it Christopher!

[@manus21]

Thanks! Looking forward to tomorrow

[@ManFlowYoga]

Awesome! See you then :)

[@williamrehder1945]

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

[@ManFlowYoga]

Perfect! Sounds like you got exactly what you needed :)

[@DiscoAmazing]

Another banger, Dan.

[@ManFlowYoga]

Glad you enjoyed it ER!

[@CaptConvent]

Really really awesome! Thanks you!

[@ManFlowYoga]

Glad you enjoyed the workout so much Evan! This is actually part of our Free 7 Day Beginner's Program. You can sign up for it here: manflowyoga.com/7-day-beginners-yoga-for-men-challenge/

[@brendanmccann4636]

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

[@ManFlowYoga]

That's great to hear Brendan! If you haven't already be sure to check out the 7 Day Challenge this is from: manflowyoga.com/7-day-beginners-yoga-for-men-challenge/

[@josejavierbarriosbriceno3245]

Wow, no words...

[@geno5169]

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.

[@modaninonderi]

Was so good!

[@ManFlowYoga]

Awesome! Glad you enjoyed it!

[@anthonypadmore6000]

Thanks Dean 👍

[@ManFlowYoga]

You're welcome Anthony! Keep it up!

[@jonbog6479]

Great exercise!

[@ManFlowYoga]

Glad to hear you enjoyed it Jonatan! This workout is from our Free 7 Day Challenge. Sign up for the whole challenge on our site: manflowyoga.com/7-day-beginners-yoga-for-men-challenge/

[@MauricioGuevaradiaz]

what a great workout, thanks a lot

[@ManFlowYoga]

Glad you enjoyed it so much Mauricio!

[@jamesfernandez4664]

It is truly great with your explanations. Thank you

[@ManFlowYoga]

Really glad you enjoyed this workout James!

[@greenbox5714]

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

[@ManFlowYoga]

Awesome! Keep it up. Try doing yoga at least 3X a week for some awesome result.

[@greenbox5714]

@@ManFlowYoga Thank you I do 3x in a day with you. :) I did almost a month 7 day trail in the evening to get into it correctly. Also doing Morning-evening-before sleep daily. You're great teacher and explain well postures.

[@chrisjob2881]

Very productive

[@ManFlowYoga]

That's great to hear!

[@sanjaypoudel3058]

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

[@ManFlowYoga]

We've actually got quite a few upper body workouts in our channel. Be sure to search there!

[@stephenalbertson8920]

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?

[@ManFlowYoga]

Glad you found this so helpful! Yes, this can definitely be done 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.)

[@ManFlowYoga]

No. It’s a follow along routine.

[@yogalife1853]

Amazing

[@ManFlowYoga]

Glad you enjoyed it! For even more free content be sure to visit our site: manflowyoga.com/home-yoga/

[@sebmad1976]

That was nice!! 👏🏽👏🏽👏🏽

[@ManFlowYoga]

Glad you enjoyed it Sebastien! If you haven't already, be sure to subscribe to our channel. We're adding new content all the time!

[@sebmad1976]

@@ManFlowYoga yeah I did. I’m going to try to do it 3 times a week. Thanks again 😉

[@mingohome8526]

😍👊

[@regcotterill7332]

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.

[@ManFlowYoga]

Most people should lift weights, too. Women included. Nobody is going to look like me from just yoga. Especially normal yoga.

[@EricBernath]

awesome :)

[@fernandoeastman.3416]

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.

[@ManFlowYoga]

Sorry to hear about that Fernando! Please email us at [e-mail], we'll make sure you get it!

[@andymuir3390]

As a golfer thats struggled with lower back pain, these videos are excellent for me but I do struggle to activate my core/glutes.

[@ManFlowYoga]

Hey Andy - that glute activation is going to come with time and effort. Keep doing it. You should definitely notice something within 4 weeks of being consistent.

[@AjenjoAnejo]

Day 4, this one was harder somehow.

[@ManFlowYoga]

They get a little more difficult as you go along. You've got this Ajenjo!

[@AjenjoAnejo]

Coming back I wish I could double like.

[@JohnWilliams-em2zz]

I can't help but comment, but damn that's a nice chest! The video is nice too! Inspires me to try Yoga.

[@ManFlowYoga]

If you're inspired, then stick to it! MFY can help you build a stronger chest. Be sure to check out our site for even more content: manflowyoga.com/home-yoga/

[@joseantonioarocagonzalez5720]

🙋🏻‍♂️

[@ManFlowYoga]

Hey Jose! Hope you enjoyed the workout :)

[@ukengineeralan1975]

Enjoying the 7 day program so far, but have to say enjoyed this one the least, I am very overweight and bringing a knee to chest and twisting is pretty much impossible for me... I won't give up though

[@ManFlowYoga]

Don't let it discourage you! Some poses may be difficult, but with consistency you'll get there. Keep it up!

[@zuliekasmith9534]

Oh I never realised it was for men 😂

[@ManFlowYoga]

Man Flow Yoga was originally created with men and their specific needs in mind but we encourage anyone to utilize our content!

[@nahunrubiotrejo8168]

Cosa preciosa que eres 🥵💪

[@sunilroseisrael2280]

Excellent teaching brother

[@ManFlowYoga]

Thanks, glad you're enjoying our content! If you haven't already be sure to subscribe to our channel. We're adding workouts all the time.