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Core and ab workout
A strong core (abs, obliques, lower back and glutes) improves posture, protects your back and makes every other exercise better.
Add this short routine to the end of your workouts 2 or 3 times a week. An honest note: ab work builds strength, but to see definition you need to lose fat through diet and activity.
Sample plan
Day 1
- Plank · 3 sets × 40 s
- Bicycle crunch · 3 sets × 30 s
- Side plank · 2 sets × 30 s
- Superman · 3 sets × 12 reps
Day 2
- Mountain climbers · 3 sets × 30 s
- Plank · 3 sets × 45 s
- Seated knee raises · 3 sets × 30 s
- Glute bridge · 3 sets × 15 reps
Key tips
- In the plank, keep your body in a straight line: hips neither sagging nor piked.
- Breathe throughout: don't hold your breath.
- If your back hurts, shorten the time and check with a professional.
Frequently asked questions
Do ab exercises burn belly fat?
Not locally: fat is lost across the whole body through a calorie deficit. Ab exercises strengthen the muscle underneath.
How often should I train my core?
Two or three times a week is enough.
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