Reveal your abs with exercises targeting the upper abs, lower abs and obliques. Pick this program and follow the routine for 4 weeks.
Program at a glance
Who is this program for?
This program is designed for beginners: a controlled number of movements with room for recovery. If you haven't trained consistently before, this is a good starting point.
Weekly plan
Day 1 — Upper Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Crunch Floor | 3×12-15 | 30 sec |
| 3 4 Sit Up | 3×10-12 | 45 sec |
| Crunch Heel Touch | 3×12 | 30 sec |
| Lying Toe Touch | 3×12 | 30 sec |
| Hollow Body Tuck | 3×20 sec | 30 sec |
| Front Elbow Plank | 3×30 sec | 30 sec |
Day 2 — Cardio & Fat Burn
| Exercise | Sets × Reps | Rest |
|---|---|---|
| High Knee Run | 4×30 sec | 30 sec |
| Pogo Hop | 3×20 | 30 sec |
| Elevated Mountain Climber With Hands On A Chair | 3×16-20 | 30 sec |
| Plank Jack | 3×12-15 | 30 sec |
| Walk Burpee | 3×8-10 | 45 sec |
| Bodyweight Standing Oblique Twist | 3×20 | 30 sec |
Day 3 — Rest Day
Rest day — recover and get ready for the next session.
Day 4 — Lower Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Reverse Crunch | 3×12-15 | 30 sec |
| Alternate Lying Floor Leg Raise | 3×12 | 30 sec |
| Flutter Kicks | 3×20 | 30 sec |
| Half Jackknife | 3×10 | 30 sec |
| Dead Bug | 3×10 | 30 sec |
| Superman | 3×12 | 30 sec |
Day 5 — Obliques
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Russian Twist | 3×16-20 | 30 sec |
| Alternate Oblique Crunch | 3×12 | 30 sec |
| Side Plank | 2×20 sec | 30 sec |
| Alternate Heel Touchers | 3×16 | 30 sec |
| Standing Side Crunch | 3×12 | 30 sec |
| Bird Dog Male | 3×10 | 30 sec |
Day 6 — Core Circuit
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bicycle Crunch | 3×16 | 30 sec |
| Crunch Floor | 3×15 | 30 sec |
| Lying Leg Raise | 3×12 | 30 sec |
| Elevated Mountain Climber With Hands On A Chair | 3×16-20 | 30 sec |
| Hollow Body Tuck | 2×20 sec | 30 sec |
| Side Plank | 2×20 sec | 30 sec |
| Superman Hold | 2×20 sec | 30 sec |
Day 7 — Rest Day
Rest day — recover and get ready for the next session.
30 Days to Visible Abs is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.