This workout plan uses seven highly effective core exercises that require no equipment: Bicycle Crunches,
Plank, Side Plank, Reverse Crunch, Mountain Climbers, Russian Twists, and Dead Bugs. By targeting
different abdominal muscle groups — upper abs, lower abs, obliques, and stabilizers — you’ll build a
strong, balanced core.
Exercise Descriptions
👉Bicycle Crunches: Lie on your back, hands behind your head. Bring opposite elbow to opposite knee in a
pedaling motion, engaging your abs and obliques.
👉Plank: Hold a straight line from head to heels with elbows under shoulders, core tight, and hips level. Avoid
sagging or lifting your hips.
👉Side Plank: Lie on one side, stack your feet, and lift hips into a straight line. Hold position, keeping your
core engaged.
👉Reverse Crunch: Lie on your back with legs lifted. Curl hips off the floor, bringing knees toward chest to
target lower abs.
👉Mountain Climbers: Start in a plank position. Drive one knee toward your chest, then quickly switch legs,
keeping your core tight.
👉Russian Twists: Sit on the floor, lean back slightly, lift feet if possible, and twist your torso side to side,
touching the floor beside you.
👉Dead Bugs: Lie on your back, arms up, knees bent at 90°. Lower opposite arm and leg toward the floor
while keeping lower back pressed down.
Workout Schedule
Day 1 – Core Circuit
- Plank – 3 x 30 sec
- Bicycle Crunches – 3 x 15 per side
- Mountain Climbers – 3 x 20 sec
Day 2 – Oblique Focus
- Side Plank – 3 x 20 sec per side
- Russian Twists – 3 x 20 twists
- Bicycle Crunches – 3 x 12 per side
Day 3 – Lower Abs
- Reverse Crunch – 3 x 15
- Dead Bugs – 3 x 10 per side
- Mountain Climbers – 3 x 25 sec
Day 4 – Active Recovery
- Light yoga, walk, or stretching
- Optional: 1-min plank hold
Day 5 – Total Core Burn
- Plank – 3 x 40 sec
- Bicycle Crunches – 3 x 15 per side
- Reverse Crunch – 3 x 12
- Mountain Climbers – 3 x 20 sec
Day 6 – Stability & Strength
- Side Plank – 3 x 25 sec per side
- Dead Bugs – 3 x 12 per side
- Russian Twists – 3 x 20 twists
Day 7 – Core Finisher Circuit (Repeat 3x)
- 30 sec Plank
- 30 sec Mountain Climbers
- 12 Bicycle Crunches per side
- 10 Dead Bugs per side
Tips for Success
- Warm up for 3–5 minutes before starting (march in place, light twists, dynamic stretches).
- Focus on slow, controlled movements — quality over quantity.
- Keep your core tight the entire time and breathe steadily.
- Eat a healthy diet
- Reduce overall body fat by building lean muscle mass
💥You have got this! One day at a time adds up to consistency with your workouts💥