- Level
- Intermediate
- Length
- 6 weeks
- Sessions
- 3 per week
- Session time
- 20-25 min
- Equipment
- Mat, light resistance band, one dumbbell or kettlebell
A strong core isn't only about crunches. In everyday life and in sport, your trunk mostly works to keep your spine steady while your arms and legs move: carrying shopping, running, lifting a suitcase into an overhead bin. This six-week program trains those jobs directly. Each session includes four movement types: resisting arching (anti-extension), resisting twisting (anti-rotation), resisting side-bending (anti-lateral flexion), and loaded carries. You'll train three times a week for about 20 minutes, and you can add the sessions to the end of other workouts.
Who it's for
- People who already exercise two or three times a week and can hold a front plank for 30 seconds with good form
- Runners, cyclists and lifters who want a structured core block
- Graduates of a beginner strength plan looking for the next step
If you are pregnant or postpartum, have diastasis recti, a hernia or back pain, ask a physical therapist which exercises are suitable for you.
The three sessions
Session A
- Dead bug, 3 x 8 each side (slow: 3 seconds out, 3 back)
- Pallof press with a band anchored at chest height, 3 x 10 each side
- Side plank, 3 x hold each side (see table)
- Suitcase carry, one dumbbell or kettlebell, 3 x 30 steps each hand
Session B
- Front plank with shoulder taps, 3 x 10 each side
- Half-kneeling band chop, 3 x 10 each side
- Glute bridge march, 3 x 8 each side
- Bird dog with 3-second hold, 3 x 6 each side
Session C
- Hollow body hold, 3 x hold (see table)
- Pallof press hold with a slow step out and back, 3 x 6 each side
- Copenhagen side plank from the knee, 3 x hold each side
- Goblet carry, 3 x 30-40 steps
Weekly schedule
| Week | Days | Plank / side plank holds | Hollow and Copenhagen holds | Rest between sets |
|---|---|---|---|---|
| 1 | A, B, C | 3 x 25 sec | 3 x 15 sec | 45 sec |
| 2 | A, B, C | 3 x 30 sec | 3 x 20 sec | 45 sec |
| 3 | A, B, C | 3 x 35 sec | 3 x 20 sec (harder version where ready) | 40 sec |
| 4 | A, B, C | 3 x 40 sec | 3 x 25 sec | 40 sec |
| 5 | A, B, C | 4 x 40 sec | 3 x 30 sec | 40 sec |
| 6 | A, B, C | 3 x 45 sec, harder versions | 3 x 30 sec, harder versions | 45 sec |
Rep-based exercises go up by 2 reps per side every two weeks, or switch to the harder version listed below.
Doing the exercises well
- Ribs down, pelvis neutral. On planks and dead bugs, imagine closing the gap between your lower ribs and your hips. Your lower back shouldn't sag or arch.
- Breathe. Exhale slowly through pursed lips during the hardest part. Holding your breath for long holds raises effort and blood pressure.
- Quality over duration. A 20-second hold with perfect position beats a shaky 60 seconds. End the set when your form slips.
A mirror or a quick phone video from the side helps; see checking exercise form with a mirror or camera.
Warm-up
Three minutes: 10 cat-cows, 10 bodyweight good mornings, 8 slow bird dogs per side, 20 seconds of marching on the spot. If you're doing core at the end of another workout, you're already warm.
Cool-down
Child's pose for 45 seconds, a gentle supine twist for 30 seconds per side, and a sphinx pose for 30 seconds. Breathe slowly through the nose.
Progression rules
- Earn the harder version. Move up when you complete every set at the target with clean form in two sessions in a row.
- One change at a time: longer hold, more reps, or a harder variation, not all at once.
- Back pain during an exercise means stop that exercise and choose the easier version. Mild muscle fatigue is expected; joint or nerve-type pain is not.
- Combine smartly. If you're lifting heavy the same day, do core after lifting, not before.
Easier and harder versions
| Exercise | Easier | Harder |
|---|---|---|
| Dead bug | Arms only or legs only | Hold a light weight overhead; slower |
| Pallof press | Wider stance, lighter band | Half-kneeling or split stance; heavier band |
| Side plank | From the knees | Top leg raised, or reach under and through |
| Suitcase carry | Lighter weight | Heavier weight, slower walking |
| Shoulder-tap plank | From the knees | Feet closer together |
| Hollow hold | Knees bent, arms by the sides | Legs straight and low, arms overhead |
| Copenhagen plank | Short lever from the knee, short holds | Long lever from the foot |
For tools like ab wheels and stability balls, see choosing an ab wheel and core tools for home.
How to scale it
Easier: train twice a week, use 2 sets, and stay with the easier versions for all six weeks. Replace carries with standing band holds if you don't have weights.
Harder: add a fourth exercise from another session, add an ab wheel rollout from the knees to Session B, or increase carry weight each week.
Common mistakes
- Sagging or piking in planks. Keep a straight line from head to heels; set a timer and focus on position, not the clock.
- Rushing dead bugs and bird dogs. Speed hides compensation. Slow and steady is the point.
- Holding your breath. Steady breathing during holds is part of the skill.
- Doing core first before heavy lifting. A fatigued core before squats or deadlifts isn't ideal. Do it after.
- Only training the front. Side planks, carries and bird dogs train the sides and back of the trunk too.
Fitting core work into your week
Core sessions are short enough to attach to other workouts. A common pattern is Session A after an easy run on Tuesday, Session B after an upper-body day on Thursday, and Session C on Saturday morning before a walk. If you're following a strength plan, avoid doing core right before heavy squats or deadlifts; do it at the end instead. On busy days, a single round of each exercise in Session A still keeps the habit going.
FAQ
Will this give me visible abs?
Visible abdominal muscles depend mostly on body composition, genetics and diet, not core exercises alone. This program is about strength and control of your trunk.
Why no crunches or sit-ups?
They're not banned, but this program focuses on the core's role in resisting movement, which carries over well to running, lifting and daily tasks. You can add a set of crunches if you enjoy them.
Can I do this every day?
Three sessions a week with rest days between is enough for most people. Daily gentle mobility is fine on other days.
Can I add it to my running or lifting plan?
Yes. Add a session after easy runs or after upper-body lifting days.
Do Pilates classes count?
Pilates classes work the core in a different but complementary way. Many people do one class a week alongside this program; see the apps below.
Apps and gear that fit this program
You can follow this plan with nothing but a timer. If you would rather have guided audio, classes, a coach or equipment, these work well with it. We list facts from each brand, not ratings, and we haven’t hands-on tested them.
obé
Class library appOn-demand classes with a quiz-built weekly schedule, including low-impact, Pilates, core and strength formats. US and Canada only.
BODi
Program library appStreaming library of multi-week, trainer-led programs (the brand lists 225+ programs), including beginner strength, yoga and core series.
Brand details checked Oct 17, 2026 on official pages. Prices and features change; confirm on the brand’s site.
Guides to read alongside
About this program
Still Stride programs are general training templates written by our team from widely used coaching principles (gradual progression, easy-hard balance, planned rest). They aren’t personalised and they make no promise of a particular result. Adjust them to how you feel, and ask a qualified coach, physical therapist or doctor if you have questions about your own health. How we work.