There’s a saying that abs are made in the kitchen, and that’s very true. However, core strength is developed through exercise and movement. Your core is responsible for keeping you upright and stable when someone pushes you or a strong wind blows.
At 12Reps, we’ve designed a core workout specifically for you. These exercises are designed to strengthen your core and target your abdominal muscles. No more random workouts! Instead, download the 12reps app and start performing all the various exercises we’ve demonstrated for you to enhance your core strength ( training).
12reps is a strength training app that allows you to personalise your workout based on your equipment, mood, time, and the specific body part you wish to train.
The 12Reps Core workout
A. Warm-Up (8 Minutes Total)
1. Cat-Cow
• 2 sets × 10 repetitions
World’s Greatest Stretch (Thoracic Rotation)
• 1 set × 5 reps per side
• In a lunge position, thread one arm under the other to mobilise your mid-back and hips.
Plank Shoulder Taps
• Sets 1–3: 10 taps per shoulder (steady pace)
• Set 4 (Drop-Set): 8 slow taps per shoulder (2-second pause at top)
• Set 5 (Endurance): Hold a full plank for 20 seconds, then immediately perform 6 shoulder taps on each side.
Why It Works: Trains anti-rotation and shoulder stability in real-world carry and push movements
Plank Hold
• Sets 1–3: 30-second holds, focusing on neutral spine.
• Set 4 (Drop-Set): 20-second hold on forearms (harder leverage).
• Set 5 (Endurance): 15-second full plank, immediately followed by 10 slow knee-tucks on each side.
Why It Works: Builds relentless endurance in your entire anterior chain, key to heavy lifts and trunk control.
Leg Raises
• Sets 1–3: 12 reps, legs straight, lowering slowly to 45°.
• Set 4 (Drop-Set): 8 reps with bent knees (easier lever).
• Set 5 (Endurance): 6 straight-leg raises, immediately drop to 6 bent-knee raises, then finish with a 10-second hollow hold.
Why It Works
Targets lower abs and hip flexors, often the weak link in core stability
Weighted Sit-Ups (or Bodyweight)
• Sets 1–3: 15 reps, arms crossed or holding light plate/pr dumbbell.
• Set 4 (Drop-Set): 10 reps with no weight (bodyweight only).
• Set 5 (Endurance): 5 reps weighted, then immediately 10 reps unweighted, then 15-second all-out seated hold at 45° incline.
Why It Works: Strengthens the rectus abdominis through a full range of motion, boosting functional trunk flexion and power.
Plank Twists (Side-to-Side)
• Sets 1–3: 10 twists per side (hand touches outside hip).
• Set 4 (Drop-Set): 6 slow twists per side (2-second hold at twist).
• Set 5 (Endurance): 5 twists per side, immediately hold side plank (10 seconds each side).
Why It Works: Develops anti-lateral-flexion strength and oblique endurance, vital for rotational sports and heavy carries.
Cool Down (6 Minutes Total)
1. Child’s Pose with Side Stretch, Hold for 1 minute on each side, breathing deeply into your obliques.
2. Supine Spinal Twist, two sets of 30 seconds per side, with a focus on relaxing your lower back.
3. Deep Breathing and Diaphragm Release, Lying supine, with one hand on your chest and the other on your abdomen; inhale to expand your abdomen and exhale to lift the diaphragm. 2 minutes.
Your core is the foundation for every movement, from squats to sprints to everyday posture. Stop wasting time doing ineffective exercises. Download the 12Reps App today and unlock:
• Personalised Progression: Our powerful filtering tool helps you track your reps, sets, and drop-set variations to your level.
• Video Demos: Perfect your form with crystal-clear guidance from elite trainers.
• Tracking & Feedback: Log each rep, monitor your endurance, and watch your core transform.
Download 12Reps now and build the unshakeable core you deserve, no gym needed. Download now and get your 7-day free trial.
