Day 1 · Monday
Core A
Front of the trunk: resist arching
Free workout plan
Core and abs workout routine
A short core routine to add after your main workouts or on its own. It trains the front, sides and back of your trunk, with holds and slow, controlled reps.
- Days a week
- 3
- Per session
- 15 min
- Level
- Beginner
- Goal
- Core strength
- Equipment
- Body weight, Mat
Who it's for
Anyone who wants a stronger, more stable trunk. Body weight only; all you need is a mat.
Your week
- MonCore A
- TueRest or easy walk
- WedCore B
- ThuRest or easy walk
- FriCore C
- SatRest or easy walk
- SunRest or easy walk
Day 2 · Wednesday
Core B
Sides and rotation control
Day 3 · Friday
Core C
Mixed: flexion, anti-extension, hips
Warm-up and cool-down
Warm-up · 3 min
- 1-2 minutes of marching on the spot.
- A few slow cat-cow or pelvic tilt reps on the floor.
Cool-down · 3 min
- Lie on your back and breathe slowly for a minute.
- Hold each stretch for 20-30 seconds.
How to progress
The progression rule
Add 5 seconds to each hold or one rep to each set per week. When every set feels steady at the top of the range, choose the harder version: lift a foot in the plank, straighten your legs on the dead bug, or slow every rep to three seconds down.
Safety and technique tips
- Keep your lower back in a neutral position; if it arches off the floor on dead bugs or reverse crunches, shorten the range.
- Breathe steadily during holds, never hold your breath.
- Core work strengthens muscles but won't burn fat from your belly by itself; visible abs depend on overall body fat.
- If you have back pain, or are pregnant or postnatal, get advice from a physiotherapist before doing crunches and twists.
Make it yours
Customise it in the workout generator
Change the days, the session length, your equipment or your goal, and get a week built for you, with any exercise swappable.
Questions people ask
How often should I train abs?
Two to three times a week is plenty for most people. Your core also works hard during squats, deadlifts, rows and carries.
Will ab exercises give me a flat stomach?
They make the muscles stronger, but you can't burn fat from one spot. A flatter stomach comes from lowering overall body fat through food and activity over time.
Can I do this routine after my workout?
Yes. It works well as a 10-15 minute finisher after strength training, or on its own on a non-lifting day.
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