30-day core challenge
A strong core improves posture and protects your back. Remember: belly fat goes with food; this challenge builds strength.
How to do it
- Do the day's exercises in the table order, resting 30 to 60 seconds between them.
- If a day feels too hard, repeat the previous day. Going slowly beats quitting.
- Muscle fatigue is normal. Joint pain is not: stop and get checked.
- Pair it with real food: no sugar, no flour, no ultra-processed food.
| Day | |
|---|---|
| 1 | Plank: 20 s · Side plank: 10 s per side · Bicycle crunch: 8 per side · Superman: 8 reps |
| 2 | Plank: 22 s · Side plank: 11 s per side · Bicycle crunch: 9 per side · Superman: 8 reps |
| 3 | Plank: 25 s · Side plank: 12 s per side · Bicycle crunch: 9 per side · Superman: 9 reps |
| 4 | Plank: 27 s · Side plank: 14 s per side · Bicycle crunch: 10 per side · Superman: 9 reps |
| 5 | Plank: 30 s · Side plank: 15 s per side · Bicycle crunch: 10 per side · Superman: 10 reps |
| 6 | Plank: 32 s · Side plank: 16 s per side · Bicycle crunch: 11 per side · Superman: 10 reps |
| 7 | Active rest: walk 20 minutes and stretch |
| 8 | Plank: 37 s · Side plank: 18 s per side · Bicycle crunch: 12 per side · Superman: 11 reps |
| 9 | Plank: 39 s · Side plank: 20 s per side · Bicycle crunch: 13 per side · Superman: 11 reps |
| 10 | Plank: 42 s · Side plank: 21 s per side · Bicycle crunch: 13 per side · Superman: 12 reps |
| 11 | Plank: 44 s · Side plank: 22 s per side · Bicycle crunch: 14 per side · Superman: 12 reps |
| 12 | Plank: 47 s · Side plank: 23 s per side · Bicycle crunch: 14 per side · Superman: 13 reps |
| 13 | Plank: 49 s · Side plank: 24 s per side · Bicycle crunch: 15 per side · Superman: 13 reps |
| 14 | Active rest: walk 20 minutes and stretch |
| 15 | Plank: 54 s · Side plank: 27 s per side · Bicycle crunch: 16 per side · Superman: 14 reps |
| 16 | Plank: 56 s · Side plank: 28 s per side · Bicycle crunch: 17 per side · Superman: 14 reps |
| 17 | Plank: 59 s · Side plank: 29 s per side · Bicycle crunch: 17 per side · Superman: 15 reps |
| 18 | Plank: 61 s · Side plank: 31 s per side · Bicycle crunch: 18 per side · Superman: 15 reps |
| 19 | Plank: 63 s · Side plank: 32 s per side · Bicycle crunch: 19 per side · Superman: 15 reps |
| 20 | Plank: 66 s · Side plank: 33 s per side · Bicycle crunch: 19 per side · Superman: 16 reps |
| 21 | Active rest: walk 20 minutes and stretch |
| 22 | Plank: 71 s · Side plank: 35 s per side · Bicycle crunch: 20 per side · Superman: 17 reps |
| 23 | Plank: 73 s · Side plank: 37 s per side · Bicycle crunch: 21 per side · Superman: 17 reps |
| 24 | Plank: 76 s · Side plank: 38 s per side · Bicycle crunch: 21 per side · Superman: 18 reps |
| 25 | Plank: 78 s · Side plank: 39 s per side · Bicycle crunch: 22 per side · Superman: 18 reps |
| 26 | Plank: 80 s · Side plank: 40 s per side · Bicycle crunch: 23 per side · Superman: 18 reps |
| 27 | Plank: 83 s · Side plank: 41 s per side · Bicycle crunch: 23 per side · Superman: 19 reps |
| 28 | Active rest: walk 20 minutes and stretch |
| 29 | Plank: 88 s · Side plank: 44 s per side · Bicycle crunch: 24 per side · Superman: 20 reps |
| 30 | Plank: 90 s · Side plank: 45 s per side · Bicycle crunch: 25 per side · Superman: 20 reps |
If you have an injury, a medical condition or are pregnant, check with your doctor first. We like to work as a team with your professionals.
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