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    Core Foundations

    Core Foundations

    Core & Abs
    Beginner
    3 routines

    Beginner-friendly core training that builds bracing, anti-extension, and rotational control using bodyweight only.

    Routines

    Day 1 - Bracing & Basics

    Teach core bracing and neutral spine with simple anterior, posterior, and lateral stability drills.

    Beginner
    36 mins
    117 Kcal
    Dead Bug

    Dead Bug

    3 sets
    10 reps
    60s rest
    Bird Dog

    Bird Dog

    3 sets
    10 reps
    60s rest
    Glute Bridge Two Legs on Floor

    Glute Bridge Two Legs on Floor

    3 sets
    12 reps
    60s rest
    Lateral Side Plank (bent leg)

    Lateral Side Plank (bent leg)

    3 sets
    1 reps
    45s rest
    Crunch - Back

    Crunch - Back

    3 sets
    12 reps
    60s rest
    Spine Twist

    Spine Twist

    2 sets
    12 reps
    60s rest
    Cat Stretch

    Cat Stretch

    2 sets
    1 reps
    45s rest

    Day 2 - Anti-Extension & Flexion

    Control pelvic tilt and rib position; add gentle flexion work and static holds.

    Beginner
    36 mins
    108 Kcal
    Lying Leg Raise

    Lying Leg Raise

    3 sets
    10 reps
    60s rest
    Frog Crunch

    Frog Crunch

    3 sets
    12 reps
    60s rest
    Side Lying Clam

    Side Lying Clam

    3 sets
    12 reps
    60s rest
    Oblique Crunch

    Oblique Crunch

    3 sets
    12 reps
    60s rest
    Front Plank - Butt

    Front Plank - Butt

    3 sets
    1 reps
    45s rest
    Cobra Yoga Pose

    Cobra Yoga Pose

    2 sets
    1 reps
    45s rest
    Kneeling Abdominal Stretch

    Kneeling Abdominal Stretch

    2 sets
    1 reps
    45s rest

    Day 3 - Rotation & Lateral Stability

    Introduce controlled rotation and progress side loading with stable hips.

    Beginner
    36 mins
    105 Kcal
    Russian Twist

    Russian Twist

    3 sets
    12 reps
    60s rest
    Glute Bridge One Leg on Floor (bent knee)

    Glute Bridge One Leg on Floor (bent knee)

    3 sets
    10 reps
    60s rest
    Lying Elbow to Knee

    Lying Elbow to Knee

    3 sets
    12 reps
    60s rest
    Lateral Side Plank (bent leg)

    Lateral Side Plank (bent leg)

    3 sets
    1 reps
    45s rest
    Leg Raise Slightly Bent Knee

    Leg Raise Slightly Bent Knee

    3 sets
    10 reps
    60s rest
    Spine Stretch

    Spine Stretch

    2 sets
    1 reps
    45s rest
    Lower Trunk Flexor Stretch

    Lower Trunk Flexor Stretch

    2 sets
    1 reps
    45s rest
    Back to Core & Abs

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