Core Program

Weeks 1-4 (Building a Foundation):

1. Plank

* Hold for 30 seconds, rest for 30 seconds

* Complete 3 sets

2. Russian Twists

* 10-12 reps per side

* Complete 3 sets

3. Bicycle Crunches

* 10-12 reps per side

* Complete 3 sets

4. Stability Ball Rollouts

* 8-10 reps

* Complete 3 sets

Weeks 5-8 (Increasing Intensity):

1. Plank with Shoulder Taps

* Hold plank position and tap each shoulder with your opposite hand

* 10-12 taps per side

* Complete 3 sets

2. Side Plank

* Hold for 30 seconds per side

* Complete 3 sets

3. Hanging Leg Raises

* 8-10 reps

* Complete 3 sets

4. Swiss Ball Crunches

* 12-15 reps

* Complete 3 sets

Weeks 9-12 (Advanced Training):

1. Weighted Plank

* Hold plank position with a weight plate on your back

* Hold for 30-45 seconds

* Complete 3 sets

2. Reverse Crunches

* 12-15 reps

* Complete 3 sets

3. Woodchoppers

* 10-12 reps per side

* Complete 3 sets

4. Medicine Ball Russian Twists

* 10-12 reps per side

* Complete 3 sets

Weeks 13-16 (Functional Movements):

1. Plank with Knee Tucks

* Start in a high plank position, bring one knee toward your chest, alternating legs

* 10-12 reps per side

* Complete 3 sets

2. Stability Ball Pike

* Start in a plank position with your feet on a stability ball, raise your hips and roll the ball towards your chest

* 8-10 reps

* Complete 3 sets

3. Dead Bug

* Lie on your back with your arms and legs extended, alternate bringing opposite arm and leg towards each other

* 10-12 reps per side

* Complete 3 sets

4. Standing Cable Rotations

* Stand sideways to a cable machine, hold the handle with both hands, and rotate your torso away from the machine

* 10-12 reps per side

* Complete 3 sets

Weeks 17-20 (Challenge and Progression):

1. Plank Variations

* Perform different plank variations such as forearm plank, side plank with leg lift, or plank with knee-to-elbow touches

* Hold for 30-45 seconds

* Complete 3 sets

2. V-ups

* Lie on your back with arms and legs extended, crunch up, and reach for your toes

* 8-10 reps

* Complete 3 sets

3. Hanging Windshield Wipers

* Hang from a bar, keeping your legs straight, and rotate them side to side

* 8-10 reps per side

* Complete 3 sets

4. Swiss Ball Jackknife

* Start in a plank position with your shins on a stability ball, bring your knees toward your chest by rolling the ball forward

* 10-12 reps

* Complete 3 sets