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Build Six-Pack Abs & Core Stability
Develop a strong, stable core with our comprehensive ab training guide. From basic planks to advanced movements - build the foundation for total body strength.
15-60 min workouts
All fitness levels
No equipment needed
Where are you working out?
No equipment needed - use your bodyweight to build an impressive core!
Choose Your Fitness Level
Beginner Home Core Workout
15-25 minutes
4 exercises
1
Basic Plank
3 sets
Sets
20-45 seconds
Reps
60 seconds
Rest
Hold plank position maintaining straight body line.
Pro Tip
Keep core tight, breathe normally, no sagging hips.
2
Crunches
3 sets
Sets
15-20 reps
Reps
45 seconds
Rest
Lift shoulders off ground, focus on abs contraction.
Pro Tip
Don't pull on neck, lead with chest not head.
3
Dead Bug
3 sets
Sets
8-10 each side
Reps
60 seconds
Rest
Lying on back, extend opposite arm and leg.
Pro Tip
Keep lower back pressed to floor throughout movement.
4
Modified Side Plank
2 sets
Sets
15-30 seconds each side
Reps
60 seconds
Rest
Side plank on knees if full version too challenging.
Pro Tip
Keep body in straight line, support yourself properly.
Workout Guidelines & Safety Tips
Before You Start
- Warm up for 5-10 minutes with light cardio
- Perform dynamic stretches for target muscles
- Start with easier variations if you're new
- Have water nearby to stay hydrated
Form & Safety
- Focus on controlled movements, not speed
- Maintain proper breathing throughout
- Stop if you feel sharp pain
- Cool down with static stretches
Track Your Progress
Consistency is key! Aim to train your core 2-3 times per week with at least one day rest between sessions.
Week 1-2
Build Foundation
Week 3-4
Increase Volume
Week 5+
Advanced Progression