Exercise

4-Day Core Workout Program To Spring Clean Your Abs Routine

Here’s a 4-day core workout program to help you spring clean your abs routine and take your core strength to the next level. Each day focuses on different movements to target various parts of your core. Make sure to warm up before and stretch after each workout!

Day 1: Core Stability & Lower Abs

1. Plank (Hold for 30-60 seconds)

  • Keep your body in a straight line from head to heels, engaging your core and keeping your hips level.

2. Leg Raises (3 sets of 12-15 reps)

  • Lie on your back, hands under your hips, and slowly raise your legs to a 90-degree angle, then lower them without touching the floor.

3. Reverse Crunch (3 sets of 12-15 reps)

  • Lie on your back with knees bent at 90 degrees. Use your lower abs to bring your knees towards your chest, lifting your hips off the floor.

4. Mountain Climbers (3 sets of 30 seconds)

  • In a plank position, alternate bringing your knees toward your chest quickly, as if you’re “climbing.”

5. Dead Bug (3 sets of 12 reps per side)

  • Lie on your back, arms and legs extended. Lower your opposite arm and leg while keeping your back flat on the floor. Return to the starting position.

Day 2: Obliques & Upper Abs

1. Bicycle Crunches (3 sets of 15-20 reps per side)

  • Lie on your back, knees bent, and perform a pedaling motion while touching your opposite elbow to your knee, focusing on engaging your obliques.

2. Russian Twists (3 sets of 20 twists)

  • Sit on the floor, lean back slightly, and twist your torso from side to side, tapping the floor next to each hip. Hold a weight for added resistance.

3. Side Plank (Hold for 30-45 seconds per side)

  • Lie on your side and raise your body off the ground, balancing on your forearm and the side of your foot. Keep your body in a straight line.

4. V-ups (3 sets of 12-15 reps)

  • Lie on your back and lift your upper body and legs to form a “V,” touching your hands to your feet.

5. Heel Touches (3 sets of 20 reps per side)

  • Lie on your back with knees bent and feet flat. Reach your hands towards your heels, alternating sides to engage your obliques.

Day 3: Core Strength & Full Engagement

1. Boat Pose (Hold for 30-45 seconds)

  • Sit on the floor, balance on your tailbone, and lift your legs to form a “V” shape. Hold the position while keeping your back straight.

2. Hanging Leg Raises (3 sets of 10-12 reps)

  • Hang from a pull-up bar and lift your legs straight in front of you, engaging your core to prevent swinging.

3. Plank to Push-up (3 sets of 10-12 reps)

  • Start in a forearm plank position. Push up onto your hands one arm at a time, and then return to the forearm plank.

4. Flutter Kicks (3 sets of 30 seconds)

  • Lie on your back, legs extended, and alternate lifting your legs up and down in a controlled fluttering motion.

5. Superman Hold (3 sets of 30 seconds)

  • Lie face down with arms extended. Lift your arms, chest, and legs off the floor, engaging your lower back and glutes.

Day 4: Full Core Burnout

1. Ab Rollouts (3 sets of 10-12 reps)

  • Using an ab wheel or a barbell, roll forward while keeping your core tight. Roll back to the starting position.

2. Standing Oblique Crunch (3 sets of 15 reps per side)

  • Stand tall, and bring your knee towards your elbow while twisting your torso to engage the obliques.

3. Windshield Wipers (3 sets of 10-12 reps per side)

  • Lie on your back with arms extended and legs straight. Move your legs side to side, like a windshield wiper, while engaging your core.

4. Hollow Hold (Hold for 30-45 seconds)

  • Lie on your back, legs extended, and arms reaching overhead. Raise your legs and shoulders off the floor while keeping your lower back pressed down.

5. Lying Leg Circles (3 sets of 10-15 reps per side)

  • Lie on your back with your legs extended. Make small circles with your legs, engaging your core as you control the movement.

Tips for Success:

  • Rest Between Sets: Allow 30-60 seconds rest between sets.
  • Consistency: Stick to the program for at least 4 weeks to see results.
  • Diet: Abs are made in the kitchen. Make sure you’re eating a balanced diet with plenty of protein, healthy fats, and fiber while limiting processed foods and sugars.
  • Progression: As you get stronger, increase the reps or time for each exercise to continue challenging yourself.

By following this 4-day core workout, you’ll effectively target your abs from all angles and build a stronger, more defined core!

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