Routine 1: Absolute Beginner
Level 1
Perfect if you're new or have lower back issues. 10 minutes.
Dead Bugs - 3 sets x 10 reps per side
Bird Dogs - 3 sets x 8 reps per side
Glute Bridges - 3 sets x 15 reps
Modified Planks (knees) - 3 sets x 20-30 sec
Routine 2: Beginner Foundation
Level 2
Plank - 3 sets x 30-45 seconds
Side Planks - 3 sets x 20 sec per side
Bicycle Crunches - 3 sets x 15 per side
Reverse Crunches - 3 sets x 12-15
Superman Holds - 3 sets x 20 seconds
Routine 3: Intermediate Core
Level 3
Plank to Down Dog - 3 sets x 10 reps
Russian Twists - 3 sets x 20 per side
Leg Raises - 3 sets x 10-12
Mountain Climbers - 3 sets x 20 per side
Side Plank with Rotation - 3 sets x 8 per side
Routine 4: Anti-Rotation
Level 3
Functional core stability. Protects spine during daily activities.
Pallof Press (band) - 3 sets x 12 per side
Plank with Shoulder Taps - 3 sets x 10 per side
Single-Arm Farmer Carries - 3 sets x 30 sec per side
Side Plank Hold - 3 sets x 30-45 sec per side
Routine 5: Advanced Strength
Level 4
Ab Wheel Rollouts - 3 sets x 8-10
Hanging Leg Raises - 3 sets x 10-12
Dragon Flags (progressions) - 3 sets x 5-8
Weighted Russian Twists - 3 sets x 15 per side
L-Sit Hold - 3 sets x 15-30 seconds
6. Lower Abs Focus
Reverse crunches, leg raises, knee tucks, flutter kicks
7. Obliques Emphasis
Side planks, wood chops, windshield wipers, side bends
8. Core Endurance
Long planks, hollow holds, bear crawls, walkouts
9. Dynamic Core
Mountain climbers, plank jacks, burpees, rotational moves
10. Full Core Integration
Combines all aspects - stability, rotation, anti-rotation, power. 20-minute complete workout