Six-Pack Builder

Build baseline core strength with controlled crunches, leg raises, and beginner planks.

1. Dead Bug

   3 sets

   10 reps

   45s rest

2. Crunch (arms on chest)

   3 sets

   12 reps

   45s rest

3. Knee Touch Crunch

   3 sets

   12 reps

   45s rest

4. Lying Leg Raise

   3 sets

   10 reps

   60s rest

5. Side Plank (beginner)

   3 sets

   reps

   45s rest

6. Front Plank

   3 sets

   reps

   45s rest

7. Alternate Heel Touchers

   3 sets

   20 reps

   45s rest

8. Tuck Crunch

   3 sets

   12 reps

   45s rest

Emphasizes bracing and anti-rotation with beginner-friendly holds and controlled flexion.

1. Straight Leg Dead Bug

   3 sets

   10 reps

   45s rest

2. Long Arm Crunch

   3 sets

   12 reps

   45s rest

3. Reverse Crunch

   3 sets

   12 reps

   60s rest

4. Seated Leg Raise

   3 sets

   12 reps

   45s rest

5. Side Bridge with Bent Leg

   3 sets

   reps

   45s rest

6. Kneeling Plank

   3 sets

   reps

   45s rest

7. Ab Tuck

   3 sets

   10 reps

   45s rest

8. Lying Toe Touch

   3 sets

   12 reps

   45s rest