A full schedule that tells you what to do on which day. Pick one and follow it.
Four weeks of short core sessions you can finish before your tea goes cold. No equipment, no floor space beyond a mat.
A harder four weeks for anyone whose core work has stopped feeling difficult. Longer holds, higher reps and no long rests.
Every abs exercise, with the correct form and the mistakes to avoid.
The most common ab exercise there is. Different from a sit up - here only your shoulders come up, not your whole back.
Nothing moves - you just hold the position. Widely considered the single best exercise for your core.
The most direct exercise for the lower abs - the area that is always the last to show.
This one hits the sides of your waist. Hold a water bottle and it gets a lot harder.
A crunch with a twist in it. Studies that ranked ab exercises put this one at the top, because it works the front and the sides at the same time.
Small fast kicks with the legs off the floor. It looks easy for the first ten seconds and then it does not.
The full version of a crunch - your whole back comes off the floor. Harder than it looks if you do it without swinging.
A plank turned on its side. This is the one exercise that hits the muscles down the sides of your waist properly.
This is the exercise list. The AI decides which ones, how many sets and on what day - based on your level.
Build My Free PlanEverything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
