In order to develop a well rounded core, we need to perform exercises that target all of the four major areas. The main focus will still be on the abdominals and the obliques, but certain exercise variations will also benefit the transverse abdominis and the lower back, helping to increase stability and posture. A great core will benefit you in every athletic pursuit, and there’s no better time to build one than now.
Day 1
Test day. Today we’re going to perform a simple yet challenging ab circuit that will challenge your full core. The main goal of today is to test your baseline ab strength to see how much progress we’ll make throughout these next 30 days. Make sure to record how you perceived your performance and what your plank time was so you can see just how far you’ve come on day 30.
1
2
Can be performed with bodyweight or with a dumbbell for added resistance
1 set, 30 sec
3
1 set, 30 sec (rest 30 seconds)
4
1 set, to failure (to failure)
First Week
Week 1 is all about building up general core strength. It’s going to be a challenge, but hopefully not an overwhelming one. Use these exercises as a guideline and modify them if needed to fit your needs. The most important part of this week is just sticking with it, so only do as much as you can so you’ll be ready to come back each day.
Second Week
Now that you’re getting comfortable with challenging your core, it’s time we broaden its abilities. So far, our training has focused on pure strength, but now it’s time to build up that stability and balance. This week will ensure that all of the training to come feels better and that your overall athletic performance is better.
Third Week
We’ve worked strength, and we’ve worked stability. Now it’s time we combined them both. This week, we’ll be alternating sets from week one and week two. Get ready for a burner.
Fourth Week
Our final week is all about ramping up the intensity. By now you have a far stronger and more durable core. It’s time we squeeze the last bit of strength we can out of it.
Final Day
Retest Day. It’s time to see just how strong this routine has made those abs.
We’ve made it! Core strength is an integral part to any strength or athletic routine, and I applaud you for sticking with this challenge. Feel free to revisit this routine or create one of your own to keep up core training throughout your life. If you were amazed by the gains you made in just one month, imagine the progress from twelve.
