Building a stable, sculpted core doesn’t require hours of daily effort. By performing these three high-impact exercises just three times per week, you can effectively target your upper abs, lower abs, and obliques. This routine emphasizes functional engagement over high repetitions, supporting better posture and a flatter midsection.

Exercise 1: Plank Toe-Taps

Lateral Plank Foot Tap FitGIF | Women's Health

12–15 Reps Per Side

This dynamic plank variation challenges your core stability while engaging your glutes and lower abdominals.

How to Do It:

  • Start in a forearm plank with your spine parallel to the floor and abs pulled toward the ceiling.
  • Keep your core stable and step your left foot outward (about 8–10 inches).
  • Step the left foot back to center and repeat with the right foot. That is one rep.
Pro Tip: Keep your hips still; do not let them bounce or rotate as you step out.

Exercise 2: Bicycle Crunches

How To Do Bicycle Crunches | SELF

20–30 Total Reps

Regarded as one of the most effective movements for abdominal activation, the bicycle crunch targets both the rectus abdominis and the obliques.

How to Do It:

  • Lie flat with your lower back pressed against the mat and hands behind your head.
  • Lift your shoulder blades off the mat and bring your knees toward your chest.
  • Straighten your right leg while twisting your torso to bring your right elbow toward your left knee.
  • Alternate sides in a fluid, “pedaling” motion.
Note: Ensure you are twisting from your torso, not just pulling on your elbows or neck.

Exercise 3: Side Plank Rotations

The Best Plank For Strong Obliques | SELF

10–15 Reps Per Side

This exercise carves the waistline by focusing on the deep oblique muscles and lateral stability.

How to Do It:

  • Come into a side plank on your right elbow with feet stacked and hips lifted toward the sky.
  • Place your left arm behind your head. Inhale.
  • Exhale and rotate your left rib cage toward the floor, pulling your navel in tight.
  • Pause, then return slowly to the starting side-plank position.

Success Tip: Consistency is the foundation of transformation. Stick with these movements three times a week and fuel your body with whole foods to see real results in your core strength and appearance.

Would you like me to create a monthly progress tracker for this routine or suggest some pre-workout snacks to fuel your core training?