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Core & abs

Core session B: side planks, bird dogs and a carry

Session B of our 30-day ab challenge, for the parts of your trunk that stop you bending sideways, arching and twisting. Pick one step per block; the carry is optional. The challenge's phases set each week's sets and when to move up a step; the items show the full range.

12 minBeginner10 movesA band · An anchor point · A dumbbell · A kettlebellBack · Abs · Glutes · Hip abductors · Forearms · 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. Glute bridge8 slow reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge

Side (pick your step)

Rest 30 s between holds

  1. Knee side plank2 to 3 holds of 15 to 30 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoTop hip stacked over the bottom oneHarder: Side plank
  2. Side plank2 to 3 holds of 15 to 40 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoOn your feet once knee holds of 30 s are steady. Stop if the supporting shoulder hurtsEasier: Knee side plankHarder: Side plank with leg lift
  3. Side plank with leg lift2 sets of 5 to 8 each side
    Advanced · Hip abductors, Glutes, Abs · 3D demoTrack 2, week 4, once side planks on your feet are steadyEasier: Side plankHarder: Copenhagen plank

Back and twist (pick your step)

Rest 30 to 45 s between sets

  1. Bird dog, one limb at a time2 sets of 6 each arm and each leg
    Beginner · Abs, Back, Glutes · 3D demoStart here on track 1. Keep your back stillEasier: Side-lying tummy draw-inHarder: Bird dog
  2. Bird dog2 to 3 sets of 6 to 8 each side, with 3 to 5 s holds
    Beginner · Back, Abs, Glutes · 3D demoOnce one limb at a time is easyEasier: Bird dog, one limb at a timeHarder: Bear crawl
  3. Half-kneeling Pallof press2 to 3 sets of 8 to 10 each side
    Beginner · Abs, Glutes, Shoulders · 3D demoA band anchored at chest height: press out and don't let it turn you. No band: an extra set of bird dogsHarder: Pallof press

Carry (optional)

Rest 60 s between walks

  1. Suitcase carry2 to 3 walks of 20 to 30 m each side
    Intermediate · Abs, Forearms, Back · 3D demoOne dumbbell, kettlebell or full shopping bag. Walk tall without leaning; make it heavier, not longerEasier: Farmer's carryHarder: Overhead carry (waiter's walk)

Cool-down

  1. Child's Pose (Balasana)1 to 3 min
    Beginner · Back, Shoulders, Glutes · 3D demoThe move page's doseHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • Side planks and bird dogs are control work: in muscle activity studies most trunk muscles worked at under half their maximum, so the aim is a steady position, not effort to failure.
  • Stiffen your whole trunk as if someone were about to nudge you, rather than sucking your stomach in.
  • Breathe throughout. With heart failure, skip the side planks unless your heart team agrees.
  • With a hernia, stop any move that makes it hurt or bulge, and see a GP if you think you have one.
  • After a birth, see our postpartum and diastasis recti guides before side planks.

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 b: side planks, bird dogs and a carry 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?

You need: A band, An anchor point, A dumbbell, A kettlebell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 10 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.