This core workout has 6 exercises and 16 sets in all. It works the same way for men and women, and every exercise lists a dumbbell or machine swap if you'd rather use one.
Workout Routine Examples
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Core Workout Example
An example core workout for abs, obliques and the deep core muscles, with sets, reps, rest and target RIR for every exercise.
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| PlankCoreSwap: Dead bug | 3 | 30 to 45 seconds | 45 to 60 sec | n/a |
| Dead bugCoreSwap: Bird dog | 3 | 8 per side | 45 to 60 sec | 1 to 2 |
| Hanging knee raiseLower abs, hip flexorsSwap: Lying leg raise | 3 | 10 to 12 | 1 min | 1 to 2 |
| Cable crunchAbsSwap: Weighted crunch | 3 | 10 to 15 | 1 min | 1 to 2 |
| Side plankObliques, coreSwap: Side plank from the knees | 2 | 20 to 30 seconds per side | 45 to 60 sec | n/a |
| Ab wheel rolloutAbs, coreSwap: Plank walkout | 2 | 6 to 10 | 1 min | 1 to 2 |
RIR means reps in reserve: how many more good reps you could have done when you stopped the set. See What does RIR mean in lifting? We based the rest times on How long to rest between sets.
This is an example of what a workout can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
Want to track this workout?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you train at a gym with a cable station
- you have about 45 to 55 minutes for the workout
- you want one workout for abs, obliques and the deep core muscles
Common questions
How long does the core workout take?
The core workout takes about 45 to 55 minutes for 6 exercises and 16 sets, including rest and the full body warm-up. It takes a little longer when the gym is busy.
Why does it start with the plank?
The plank teaches you to brace your whole midsection and hold it still. Starting with it sets up the moving exercises after it, where you keep that same brace while your arms or legs move.
What can I use instead of the hanging knee raise in the core workout?
The listed swap is lying leg raise. It trains the same muscles (lower abs and hip flexors), so you can make the change and keep the rest of the core workout the same.
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