CORE
🟢 Core Foundation
A progressive core session that treats abs like any other muscle — with sets, reps, progressive overload, and recovery. Hits all areas of the core: rectus abdominis, obliques, transverse, and stabilisers.
30–50 min
6 exercises
beginner Rectus AbdominisObliquesCore Stability
Select Intensity
Exercises
1
Cable Crunch
core · beginner
Sets 4
Reps 12–16
Rest 60s
Progressive overload. Increase weight every 1-2 weeks.
2
Hanging Leg Raise
core · intermediate
Sets 3
Reps 10–14
Rest 75s
Lower abs and hip flexors. Posterior tilt at the top.
3
Russian Twist (Weighted)
core · beginner
Sets 3
Reps 14–18
Rest 60s
Hold a 5–10 kg plate. Count each side as one rep.
4
Ab Wheel Rollout
core · advanced
Sets 3
Reps 8–12
Rest 75s
Anti-extension. Never let the lower back arch.
5
Plank (Loaded)
core · beginner
Sets 3
Reps 30–45
Rest 60s
Time in seconds. Squeeze everything — abs, glutes, quads.
6
Bicycle Crunch
core · beginner
Sets 3
Reps 14–20
Rest 45s
Slow and controlled. Both sides count as one rep.