15-Minute Catwoman Abs Workout

Functional Core Training for Villain Posture

Catwoman doesn’t have abs because she does crunches.

She has abs because her core is switched on every time she moves.

Most ab workouts train you to look decent lying on your back staring at the ceiling.

This one trains you to walk into a room like your spine is under contract.

This 15-minute circuit builds:

• Anti-rotation strength

• Spinal control (not flailing)

• Oblique definition that actually does something

• Deep core endurance

No equipment. No cute breaks. Rest if you need it, but we’re not here to nap.

If you want abs that change how you carry yourself — not just how you look in one pose — this is it.

Why Crunches Aren’t Saving You

If crunches worked the way people think they do, everyone would be standing like a supervillain by now.

Crunches train flexion. That’s it.

Your core’s actual job is to:

• Resist rotation

• Control movement

• Keep your ribs from flaring like you’re auditioning for bad posture

• Stabilize your pelvis so your lower back doesn’t take the fall

That’s why you can “have abs” and still collapse in photos.

Or shake in plank.

Or stand in heels and feel your spine slowly filing a complaint.

Functional core training fixes the leak in the system.

What Villain Posture Actually Is

Villain posture is not shoving your chest forward and pretending that’s confidence.

It’s control.

It’s:

• Ribs stacked

• Pelvis neutral

• Shoulders not creeping toward your ears

• Spine moving on purpose

You don’t look stiff.

You don’t look posed.

You look intentional.

That’s the difference.

The Catwoman Abs Workout

Four sections. Fifteen minutes. Minimal rest.

Move like you mean it.

WARM-UP: Spinal Articulation

1. Cat-Cow – 1 Minute

Wake the spine up.

• Hands under shoulders

• Knees under hips

• Inhale, lift chest and hips

• Exhale, round and tuck

Slow. Controlled. No rushing like you’re late for something.

If your spine can’t articulate, your abs can’t stabilize.

2. Sexy Cat – 30 Seconds

Yes, it’s called that. Deal with it.

• From cat position, circle your hips

• Round → circle → slight arch

• Reverse directions

This trains your core to hold while your hips move.

Translation: better posing, better walking, better everything.

1: Stability & Control

3. Bird Dog – 1 Minute

Anti-rotation.

• Opposite arm + leg extend

• Hips level

• Hold 2 seconds

• Switch

If your hips are wobbling, that’s your core telling on you.

4. Three-Point Push-Up – 1 Minute

• Push-up position

• Lift one foot

• Stay square

• Do one side at a tine

Your obliques are now employed.

Rest 30 seconds. Repeat once.

Plank Series

5. Elbow Plank with Twists –

• Elbow plank

• Rotate hips side to side

• Shoulders stay stacked

Slow. Controlled. No throwing yourself around.

This is walking posture strength in disguise.

Rest 30 seconds.

6. Cobra – 1 Minute

• Press into cobra

• Roll over

• Pull knee across into twist

• Alternate

Your spine needs to move both directions.

Flexion-only abs are fragile.

7. Four-Point Rainbow Glute – 1 Minute Each Side

• Hands + knees

• Leg lifts to side

• Draw arc front to back

Glutes + obliques working together.

That’s posture insurance.

Rest 30 seconds.

Deep Core Endurance

No breaks. Two minutes.

Hundred – 30 sec

Lower back anchored.

Bicycle – 30 sec

Full rotation. Slow.

Teaser – 30 sec

Balance. Control. No flailing.

Now your core is under fatigue.

Now it has to stay honest.

What This Actually Does

Do this 2–3 times a week and:

• Your posture changes without thinking about it

• Your photos look sharper

• You stop collapsing into one hip

• Your movements feel intentional

This isn’t about a six-pack.

It’s about looking like your body listens to you.

Next Steps

If you want more villain-coded training:

Catwoman. Harley. Ivy. Full core dominance arc.

No beige wellness.

No “gentle reset.”

Just functional strength with edge.