6-Week Beginner Core & Abs Sculpt Program
WORKOUT SUMMARY
Main Goal
Toning and Sculpting
Workout Type
Cardio
Fitness Level
Beginner
Program Duration
6-Week
Days Per Week
3 Days / Week
Time Per Workout
Short (10-20 minutes)
Equipment Required
Stability Ball
Target Gender
Other
A foundational program designed to strengthen and tone the core for beginners.
This 6-week program is tailored for beginners, focusing on building core strength and stability. Using bodyweight and simple movements, these exercises will help sculpt and tone the abdominal muscles while improving overall functional fitness. With short, low-intensity sessions, this plan is ideal for those starting their fitness journey.
Day 1: Core Stability & Activation
| Exercise | Sets | Reps |
| Plank | 3 | 1 |
| Dead Bug | 3 | 12 |
| Pelvic Tilt | 3 | 12-15 |
| Russian Twist | 3 | 20 |
| Bow Yoga Pose | 3 | 20-30 sec |
Day 2: Functional Core Strength
| Exercise | Sets | Reps |
| Bird Dog | 3 | 12-15 |
| Lying Floor Leg Raise | 3 | 15 |
| Stability Ball Knee Tuck | 3 | 15 |
| Side Plank 1 | 3 | 1 |
| cat cow | 3 | 15-20 |
Day 3: Core & Flexibility
| Exercise | Sets | Reps |
| Mountain Climber | 3 | 20 |
| Seated Toe Touches | 3 | 10-12 per leg |
| Cross Crunch | 3 | 15 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Bow Yoga Pose | 3 | 20-30 sec |
