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Week 1-2: Foundation Building
Focus: Core activation and endurance
Day 1, 3, 5:
1. Plank – 3 x 20 seconds (rest 30 seconds between sets)
2. Dead Bug – 3 x 12 reps (6 per side)
3. Bird Dog – 3 x 12 reps (6 per side)
4. Mountain Climbers – 3 x 30 seconds (moderate pace)
Day 2, 4, 6:
1. Side Plank – 2 x 15 seconds each side
2. Glute Bridge March – 3 x 10 reps per side
3. Toe Touches – 3 x 15 reps
4. Russian Twists (no weight) – 3 x 20 twists (10 per side)
Week 3-4: Strength Building
Focus: Increasing difficulty and intensity
Day 1, 3, 5:
1. Plank with Shoulder Taps – 3 x 20 taps (10 per side)
2. Leg Raises – 3 x 12 reps
3. Bicycle Crunches – 3 x 20 reps (10 per side)
4. Mountain Climbers – 3 x 40 seconds (faster pace)
Day 2, 4, 6:
1. Side Plank with Hip Dips – 3 x 10 dips per side
2. Reverse Crunches – 3 x 12 reps
3. Seated Knee Tucks – 3 x 15 reps
4. Russian Twists (light weight) – 3 x 20 twists (10 per side)
Week 5-6: Endurance and Stability
Focus: Longer holds and combination movements
Day 1, 3, 5:
1. Plank with Arm and Leg Lifts – 3 x 20 lifts (10 per arm/leg combo)
2. Hollow Body Hold – 3 x 20 seconds
3. Flutter Kicks – 3 x 30 seconds
4. Mountain Climbers with Twists – 3 x 30 seconds
Day 2, 4, 6:
1. Side Plank with Reach-Throughs – 3 x 10 per side
2. Jackknife Sit-Ups – 3 x 12 reps
3. V-Ups – 3 x 12 reps
4. Russian Twists (moderate weight) – 3 x 20 twists (10 per side)
Week 7-8: Advanced Core Strength
Focus: Maximum intensity and dynamic movements
Day 1, 3, 5:
1. Weighted Plank – 3 x 30 seconds (add weight plate on back if comfortable)
2. Dragon Flags – 3 x 8 reps (scale if needed)
3. Bicycle Crunch to Toe Touch Combo – 3 x 12 combos
4. Mountain Climbers (max speed) – 3 x 40 seconds
Day 2, 4, 6:
1. Side Plank with Leg Lifts – 3 x 10 per side
2. Hanging Knee Raises – 3 x 12 reps
3. Sit-Up with Twist – 3 x 12 per side
4. Russian Twists (heavier weight) – 3 x 20 twists (10 per side)
Notes:
- Always warm up for 5-10 minutes before starting the workout (e.g., light cardio and dynamic stretches).
- Focus on form to engage the correct muscles and avoid injury.
- Cool down with stretches targeting your core, hips, and lower back.
- Track your progress and aim to increase duration, reps, or intensity every week.
Stay consistent and enjoy the journey to a stronger core.
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