4 Week Plan To Rock Your Core Into Super Ripped Form


Yeah, you want a six-pack, but a strong core doesn’t just make you look great. This workout blends three different specialities and it’ll challenge your abs to stabilise your body as you train other muscles too.

Do this full-body workout 3 times a week, resting at least 1 day between sessions. If you’re new to the gym, this is all the fitness you’ll need for the entire month. You can also add these moves to your own workouts.


Do these moves in order for 5 minutes, resting as needed, to fire up your glutes and core.

1- Bird-Dog

How to:

  • Start on all fours, knees below hips and wrists under shoulders.
  • Tighten your core and keep your hips parallel to the floor as you extend your left arm in front of you and straighten your right leg behind you.
  • Hold, return to the start, and repeat on the other side.
  • That’s 1 rep; do 8.
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