This 5-day plan is designed to build core strength and stability for beginners. Each day focuses on different aspects of abdominal training to ensure a well-rounded approach.
1
Foundation Core Strength
3 exercises
Crunch
3×15-20
· Abs · 60s rest
💡 Focus on slow, controlled movements.
Plank
3×30-45 seconds
· Core · 60s rest
💡 Keep your body in a straight line from head to heels.
Dead Bug
3×10-12 per side
· Core · 60s rest
💡 Lower opposite arm and leg slowly, keeping your lower back pressed to the floor.
2
Oblique Focus
3 exercises
Bicycle Crunch
3×15-20 per side
· Abs · 60s rest
💡 Bring opposite elbow towards opposite knee.
Side Plank
3×20-30 seconds per side
· Core · 60s rest
💡 Engage your core and keep hips lifted.
Russian Twist
3×15-20 per side
· Abs · 60s rest
💡 Twist your torso from side to side, keeping your core engaged.
3
Lower Abs & Endurance
3 exercises
Leg Raise
3×15-20
· Abs · 60s rest
💡 Keep your lower back pressed to the floor.
Dead Bug
3×10-12 per side
· Core · 60s rest
💡 Focus on controlled movement and maintaining core engagement.
Crunch
3×15-20
· Abs · 60s rest
💡 Ensure you're lifting with your abs, not just your neck.
4
Dynamic Core
3 exercises
Mountain Climber
3×30-45 seconds
· Core · 60s rest
💡 Keep a steady pace and maintain a plank position.
Bicycle Crunch
3×15-20 per side
· Abs · 60s rest
💡 Focus on the twist and crunch motion.
Dead Bug
3×10-12 per side
· Core · 60s rest
💡 Excellent for core control and coordination.
5
Full Core Circuit
3 exercises
Plank
3×45-60 seconds
· Core · 60s rest
💡 Hold strong and steady.
Leg Raise
3×15-20
· Abs · 60s rest
💡 Challenge yourself with this lower ab exercise.
Russian Twist
3×15-20 per side
· Abs · 60s rest
💡 Engage your obliques with each twist.