Core and abs

15–20 min Core Abs Stability

Dead Bug, Front Plank, Side Plank, Bird-Dog, Lying Leg Raises, and a Hollow-body hold. Lighter than the strength days. No kit. Two easy sets. Stop while it still feels quiet.

How it runs. Easy march, then the list. Two sets. Holds twenty to forty seconds. Rest about a minute. One pass is the session.

How to read ahead. Do to go one move at a time.

Warm-up

1 Marching in Place

60 seconds

Easy march. Soft knees. Settle the breath before any hold.

Option. Tiny steps. Hold a chair if balance needs it.

Stop if. A joint complains, the breath gets sharp, or the march turns into a stomp.

Show the steps

1
Stand tall with soft knees and relaxed shoulders.
2
Lift one knee to a comfortable height while swinging the opposite arm forward.
3
Alternate sides in a steady, rhythmic march.
4
Keep the torso upright and breathe naturally.
5
Stay light on your feet — no stomping.

Another way

Main

2 Dead Bug

2 sets, 6–8 per side

Back flat. Opposite arm and leg reach slowly. Soft breath.

Option. Arms only or heel taps if the back wants to arch.

Show the steps

1
Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
2
Press your lower back firmly into the floor.
3
Slowly extend one arm overhead and the opposite leg straight out.
4
Keep your lower back pressed down.
5
Return to start and alternate sides.
6
Move slowly and breathe steadily.

Another way

3 Plank Hold

2 sets, 20–40 seconds

Elbows under the shoulders. Ribs down. Squeeze the glutes. Breathe.

Option. Knees down. Shorter hold. Reset if the hips sag.

Show the steps

1
Start on your forearms with elbows directly under your shoulders.
2
Extend your legs behind you, toes tucked under.
3
Engage your core, glutes, and thighs so your body is in one straight line from head to heels.
4
Keep your neck neutral, looking at the floor.
5
Hold and breathe steadily for the desired time.
6
If form breaks, drop to knees or rest and reset.

Another way

4 Side Plank

2 sets, 20–40 seconds per side

On the forearm. Hips stacked and high. Breathe. Both sides.

Option. Knee Side Plank is the quiet start. Shorter hold if the top hip sags.

Show the steps

1
Lie on one side with your forearm on the floor, elbow under your shoulder.
2
Stack your feet or stagger them for balance.
3
Lift your hips so your body forms a straight line from head to heels.
4
Hold and breathe steadily.
5
Keep your core tight and hips lifted.
6
Lower with control when finished and switch sides.

Another way

5 Bird-Dog

2 sets, 6–8 per side

Hands and knees. Opposite arm and leg. Square hips. Soft hold, then switch.

Option. Arm only or leg only. Reset the moment the hips twist.

Show the steps

1
Start on all fours with hands under shoulders and knees under hips.
2
Brace your core and keep your back flat.
3
Slowly extend one arm forward and the opposite leg back.
4
Keep hips level and back flat.
5
Hold briefly then return to start.
6
Alternate sides with smooth control.

Another way

6 Leg Raises

2 sets, 8–12 reps

Press the low back down. Lift the legs with control. Bent knees count.

Option. Bent-knee raises. Hands under the hips. Smaller range if the back lifts.

Show the steps

1
Lie flat on your back with legs straight and arms by your sides.
2
Press your lower back into the floor.
3
Lift your straight legs up toward the ceiling.
4
Raise until your legs are at about 90 degrees.
5
Lower slowly with control, stopping just before your feet touch the floor.
6
Keep the movement smooth and core tight.

Another way

7 Hollow Body Hold

2 sets, 20–40 seconds

Low back pressed down. Arms and legs long and low. Soft breath.

Option. Bend the knees. Tuck the arms by the sides. Shorter hold if the back lifts.

Show the steps

1
Lie on your back and press your lower back into the floor.
2
Lift your shoulders and legs slightly off the ground.
3
Extend your arms overhead or by your sides.
4
Create a gentle banana shape with your body.
5
Hold and breathe steadily.
6
Keep your core tight.

Another way

This is the quieter day. Shorten every hold if form softens. Sharp joint pain is a stop. Showing up is the win.