Floor Core
Four weeks of trunk work on the floor, four short days a week: crunches, sit-ups and leg raises, then the harder holds. A mat and fifteen minutes.
- Weeks
- 3 4 weeks · with a trainer
- Days a week
- 4
- Level
- Beginner to Intermediate
- Gear
- A mat, and a sofa or a heavy chair to tuck your feet under for the sit-ups.
The sessions Four days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Front
- Crunch with Hands Overhead 3 × 10-20
- Lying Leg Raise 3 × 8-14
- Flutter Kicks 2 × 20 sec
- Plank 2 × 30 sec
Lower back stays on the mat for the leg raises and the kicks. Shoulders only just off the floor on the crunch.
Day 2 Sides
- Oblique Crunch on the Floor 3 × 8-14
- Bicycle Crunch 3 × 10-20
- Side Plank 2 × 20 sec each side
Each side. Elbow to the opposite knee, slowly; the turn is the work.
Day 3 Lower
- 3/4 Sit-up 3 × 8-14
- Tuck Crunch 3 × 10-20
- Reverse Crunch 3 × 8-14
Feet tucked for the sit-ups. Roll the hips up on the reverse crunch, no swinging.
Day 4 Hold
- Dead Bug 3 × 8-14
- Plank 3 × 30 sec
- Side Plank 2 × 20 sec each side
Slow and still. Breathe out as the arm and leg reach.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
What it trains
Get all 4 weeks free with a trainer.
Ask your trainer
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