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Swimsuit season is in full swing, so you’ve probably added a few abs exercises into your workout regimen. But core exercises are important for more than just looking good in your bikini – a strong core means better balance and stability and less back pain and bad posture.

This core workout is a scorcher, so start slow if you have been neglecting your midsection. Even if you’re more of a one-piece person, working on your core is actually important to your health. Make it a fitness goal to work up to this 15-minute series.

There are countless and core exercises out there, but I turned to someone who has changed thousands of lives (and abs) with her methods and e-books. is the trainer behind The Bikini Body Training Company and has a huge following of people that swear by her workouts. She shows us (in the above photos and the below infographic) how to get it done.

Kayla’s Killer Abs Workout:

Do each of these circuits as many times as you can in 7-minutes. After you’ve completed the two circuits in the 14-minutes, stretch out for the last minute. Once you’ve worked up to a stronger core, Kayla suggests doing each of the circuits twice, and making this a 28-minute core workout.

Circuit One Circuit Two: Do each circuit as many times as you can in 7 minutes (total = 14 minutes)

CIRCUIT ONE

Ab Bikes: 40 reps (20 each side) Weight bent leg jackknifes: 15 reps Raised leg sit ups with twist: 30 reps (15 each side) Sit Ups: 20 reps

CIRCUIT TWO

Mountain Climbers: 40 reps (20 each side) Leg Raises on Bench: 30 reps Toe Touches: 20 reps Plank: 30 seconds