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Core & abs

Core session A: dead bugs, curls and front planks

Session A of our 30-day ab challenge, and a short core session on its own. Pick one step in each block: the easiest that leaves you 1 to 3 reps short of failure, or 3 or 4 short in your first week. The challenge's phases set each week's sets and when to move up a step; the items show the full range.

12 minBeginner11 movesNo equipmentBack · Abs · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Cat-cow8 slow waves
    Beginner · Back, Abs · 3D demoThe move page's doseHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Lateral breathing (Pilates breathing)5 to 8 breaths
    Beginner · Abs · 3D demoThe move page's dose. On your back with your knees bent: breathe into the sides of your ribsHarder: Roll-up (Pilates)

Front (pick your step)

Rest 30 to 45 s between sets

  1. Dead bug heel taps2 to 3 sets of 6 to 10 each side
    Beginner · Abs, Hip flexors · 3D demoStart here on track 1 and in week 1. Low back gently down; breathe out as the heel tapsEasier: Bent-knee fall-outHarder: Forearm plank
  2. Dead bug2 to 3 sets of 6 to 10 each side
    Beginner · Abs, Hip flexors · 3D demoOnce heel taps are easy at the top of the rangeEasier: Dead bug heel tapsHarder: Forearm plank
  3. Hollow body hold2 to 3 holds of 10 to 30 s
    Intermediate · Abs, Hip flexors · 3D demoTrack 2, from week 3, knees bent at first. Leave it out with osteoporosis, in pregnancy or after a recent birthEasier: Dead bugHarder: Dragon flag

Curl (pick your step)

Rest 45 to 60 s between sets

  1. McGill curl-up2 to 3 sets of 5 holds of 8 to 10 s
    Beginner · Abs · 3D demoOne knee bent, hands under your lower back, and a small liftHarder: Crunch
  2. Crunch2 to 3 sets of 10 to 20
    Beginner · Abs · 3D demoA fist-sized gap under your chin; stop 1 to 3 reps short. Not with osteoporosis or a prolapseEasier: McGill curl-upHarder: Sit-up (3/4 sit-up)
  3. Reverse crunch2 to 3 sets of 8 to 15
    Intermediate · Abs, Hip flexors · 3D demoTrack 2, from week 3: curl your pelvis towards your ribs, with no swinging. Not with osteoporosisEasier: Cross-body crunchHarder: Captain's chair knee raise

Front plank (pick your step)

Rest 30 to 45 s between holds

  1. Knee plank2 holds of 15 to 30 s
    Beginner · Abs, Shoulders, Glutes · 3D demoElbows under your shoulders; end the hold when your hips sagHarder: Forearm plank
  2. Forearm plank2 holds of 20 to 45 s
    Intermediate · Abs, Shoulders, Glutes · 3D demoOn your toes once knee holds of 30 s are steadyEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up
  3. Forearm plank2 holds of 10 to 30 s
    Intermediate · Abs, Shoulders, Glutes · 3D demoTrack 2, from week 3, the long-lever version: elbows a hand's width ahead of your shoulders and your pelvis tucked. The demo shows the standard plankEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up

Cool-down

  1. Child's Pose (Balasana)1 to 3 min
    Beginner · Back, Shoulders, Glutes · 3D demoThe move page's dose. Knees wide if that's more comfortableHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • Move a block up one step once every set has reached the top of its range for 2 sessions, and start the new step at the bottom of its range.
  • End each hold when your hips sag or your back arches. Harder, not longer: no hold in the challenge goes beyond about 60 seconds.
  • Keep curls and crunches to about 60 reps a session in all, as our how-to-get-abs guide advises: make them harder rather than doing more.
  • Breathe throughout, never on a held breath: holding your breath raises blood pressure.
  • Ab exercises strengthen the muscles but don't burn the fat over them.
  • After a birth, start with the NHS gentle tummy exercises before curls and planks, and see our postpartum and diastasis recti guides. With heart failure, skip the planks unless your heart team agrees.
  • Skip the curls if bending forward sends pain down a leg, and stop for chest pain, dizziness or unusual breathlessness.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Find more moves like these

More core & abs

Beginner core workout

A 15-minute beginner core workout on the floor: dead bugs, bird dogs, knee planks, side planks and curl-ups.

15 minBeginner6 movesNo equipment

Ab workout (no equipment)

An intermediate ab workout with no equipment: planks, side planks, reverse crunches, hollow holds and mountain climbers.

20 minIntermediate7 movesNo equipment

Advanced core workout

Hard core training: ab wheel rollouts, hanging leg raises, L-sits, Copenhagen planks, plank walk-ups and dragon flags.

30 minAdvanced6 movesAn ab wheel, Pull-up bar

Questions people ask

How long does the core session a: dead bugs, curls and front planks take?

About 12 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 6 of its 11 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.