Exercise Planning Program

  Getting a six-pack might seem like a daunting process, but with the right diet and workout routine, you may be able to get one in a month. The key is doing exercises that workout your abs and core, as well as reducing the amount of body fat you carry around your core as much as possible.

Fitness Goal: how to get a six pack in a month

Week 1: Plank

FREQUENCY – 5 times per week

INTENSITY – High intensity

TIME - 34 minutes and 15 seconds on 5 days of the week

TYPE – Isometric core exercise: Plank

Day 1 

Warm up – 2 minutes

Planking – 1 minute and 55 seconds

25 sec full plank

25 sec raised leg plank (30 seconds each leg)

20 sec full plank

20 sec elbow plank 60 sec side plank (30 seconds each side)

25 sec elbow plank

Cool down – 2 minutes

Day 2

Warm up – 2 minutes

Planking – 2 minutes and 20 seconds

30 sec full plank

30 sec raised leg plank (30 seconds each leg)

25 sec full plank

25 sec elbow plank 60 sec side plank (30 seconds each side)

30 sec elbow plank

Cool down – 2 minutes

Day 3

Warm up – 2 minutes

Planking – 2 minutes and 45 seconds

35 sec full plank

35 sec raised leg plank (30 seconds each leg)

30 sec full plank

30 sec elbow plank 60 sec side plank (30 seconds each side)

35 sec elbow plank

Cool down – 2 minutes

Day 4

Warm up – 2 minutes

Planking – 3 minutes and 10 seconds

40 sec full plank

40 sec raised leg plank (30 seconds each leg)

35 sec full plank

35 sec elbow plank 60 sec side plank (30 seconds each side)

40 sec elbow plank

Cool down – 2 minutes

Day 5

Warm up – 2 minutes

Planking – 3 minutes and 35 seconds

45 sec full plank

45 sec raised leg plank (30 seconds each leg)

40 sec full plank

40 sec elbow plank 60 sec side plank (30 seconds each side)

45 sec elbow plank

Cool down – 2 minutes

Day 6-7 REST DAYS

Week 2: Dead bug

FREQUENCY - 5 times per week

INTENSITY - Moderate

TIME - for 35 minutes on 5 days of the week

TYPE – Core Exercise: Dead Bug

Day 1

Warm up – 2 minutes

3 sets 60 sec

Cool down – 2 minutes

Day 2

Warm up – 2 minutes

3 sets 2 minutes

Cool down – 2 minutes

Day 3

Warm up – 2 minutes

3 sets 3 minutes

Cool down – 2 minutes

Day 4

Warm up – 2 minutes

3 sets 4 minutes

Cool down – 2 minutes

Day 5

Warm up – 2 minutes

3 sets 5 minutes

Cool down – 2 minutes

Day 6-7 REST DAYS

Week 3: Crunch

FREQUENCY - 5 times per week

INTENSITY - Moderate

TIME - for 32 minutes and 30 seconds on 5 days of the week

TYPE – Core Exercise: Crunch

Day 1 

Warm up – 2 minutes 

4 reps of each, work for 30 seconds at a time with 5 seconds of rest/transition

Crunch

Runner’s crunch

Reverse crunch

Diamond sit up

Bicycle crunch

Cool down – 2 minutes

Day 2 

Warm up – 2 minutes

5 reps of each, work for 30 seconds at a time with 5 seconds of rest/transition

Crunch

Runner’s crunch

Reverse crunch

Diamond sit up

Bicycle crunch

Cool down – 2 minutes

Day 3

Warm up – 2 minutes

6 reps of each, work for 30 seconds at a time with 5 seconds of rest/transition

Crunch

Runner’s crunch

Reverse crunch

Diamond sit up

Bicycle crunch

Cool down – 2 minutes

Day 4

Warm up – 2 minutes

7 reps of each, work for 30 seconds at a time with 5 seconds of rest/transition

Crunch

Runner’s crunch

Reverse crunch

Diamond sit up

Bicycle crunch

Cool down – 2 minutes

Day 5

Warm up – 2 minutes

8 reps of each, work for 30 seconds at a time with 5 seconds of rest/transition

Crunch

Runner’s crunch

Reverse crunch

Diamond sit up

Bicycle crunch

Cool down – 2 minutes

Week 4: Bird Dog

FREQUENCY - 5 times per week

INTENSITY - Moderate

TIME - for 26 minutes on 5 days of the week

TYPE – Core Exercise: Bird Dog

Day 1

Warm up – 2 minutes

30 seconds bird dog prep

30 seconds basic bird dog

30 seconds basic elevated bird dog

Cool down – 2 minutes

Day 2

Warm up – 2 minutes

30 seconds bird dog prep

30 seconds basic bird dog

30 seconds basic elevated bird dog

30 seconds twisted bird dog

Cool down – 2 minutes

Day 3

Warm up – 2 minutes

30 seconds bird dog prep

30 seconds basic bird dog

30 seconds basic elevated bird dog

30 seconds twisted bird dog

30 seconds classic bird dog

Cool down – 2 minutes

Day 4

Warm up – 2 minutes

30 seconds bird dog prep

30 seconds basic bird dog

30 seconds basic elevated bird dog

30 seconds twisted bird dog

30 seconds classic bird dog

30 seconds elbow to knee bird dog

Cool down – 2 minutes

Day 5

Warm up – 2 minutes

1 minute bird dog prep

1 minute basic bird dog

1 minute basic elevated bird dog

1 minute twisted bird dog

1 minute classic bird dog

1 minute elbow to knee bird dog

1 minute head to knee bird dog

Cool down – 2 minutes

Week 5: Bridge

FREQUENCY - 5 times per week

INTENSITY - Moderate

TIME - for 30 minutes on 5 days of the week

TYPE – Core Exercise: Bridge

Day 1

Warm up – 2 minutes

30 seconds Normal 

30 seconds Narrow

30 seconds Wide

30 seconds Frog pump

Cool down – 2 minutes

Day 2

Warm up – 2 minutes

30 seconds Normal 

30 seconds Narrow

30 seconds Wide

30 seconds Frog pump

Cool down – 2 minutes

Day 3

Warm up – 2 minutes

1 minute Normal 

1 minute Narrow

1 minute Wide

1 minute Frog pump

Cool down – 2 minutes

Day 4

Warm up – 2 minutes

1 minute Normal 

1 minute Narrow

1 minute Wide

1 minute Frog pump

Cool down – 2 minutes

Day 5

Warm up – 2 minutes

2 minutes Normal 

2 minutes Narrow

2 minutes Wide

2 minutes Frog pump

Cool down – 2 minutes 

PLANKS

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do because they require a small time investment but offer the chance to achieve substantial results.

Benefits of planking

1. Improved Core Definition

Planks are an ideal exercise for the abdominal muscles because they engage all major core muscle groups, including the transverse abdominus, the rectus abdominus, the external obliques, and the glutes[1]. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

Transverse abdominis: Increased ability to lift heavier weights.

Rectus abdominis: Improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.

Obliques: Improved capacity for stable side-bending and waist-twisting

Glutes: A supported back and a strong buttocks.

2. Decreased Risk of Back Injury

Doing planks is a type of exercise that allows you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. Planks can strengthen your back muscles and ensure more support and stability for your entire back, especially in the areas around your upper back.

3. Metabolism Boost

Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The core muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy, even when sedentary, because they are some of the largest muscles in the body.

This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily home exercise before or after work will not only provide an enhanced metabolic rate, but it will also ensure that your metabolism remains high all day long.

4. Improved Posture

Planks have a great impact and improvement on your posture. A strong posture brings with it a huge number of fantastic benefits. It keeps your bones and joins in the correct alignment, which means both your bones and joints will be better maintained, but it also means the overall effectiveness of your muscles will be improved.

A good posture will ensure your back or spine is in the correct position, so you will suffer less back pain. On top of everything else, someone with good posture looks healthier and more confident overall.

5. Improved Balance

Have you ever felt that when you try standing on one leg, you can’t stand up straight for more than a couple of seconds? It’s not because you are just clumsy, but rather because your abdominal muscles aren’t strong enough to give you the balance you need.

Many people assume that balance is mostly based on the legs, but most of the work is actually happening in your core as it keeps you stable and upright. Through improving your balance by doing side planks and planks with extensions, you will boost your balance and performance in every kind of fitness activity.

6. More Flexibility

Flexibility is a key benefit of doing planks regularly, as this form of exercise expands and stretches all your posterior muscle groups—shoulders, shoulder blades, and collarbone—while also stretching your hamstrings, the arches of your feet, and the toes.

With side planks added to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes,a movement that is crucial for supporting your body’s weight.

7. Improved Mood

Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. This works because they stretch out muscle groups that contribute to stress and tension in the body.

Imagine you are sitting in your chair, at home or at work, all day long. Your thigh muscles get tight, your legs get heavy due to being bent for several hours, and tension develops in your shoulders due to being forced to slump forward all day.

These are all circumstances that put stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression…but only if you make it part of your daily routine.

Reference: Laszlo S., (2021). “7 Things That Will Happen When You Do Planks Every Day”.  https://www.lifehack.org/7-things-that-will-happen-when-you-do-planks-every-day

DEAD BUG

The dead bug exercise involves lying face up on your mat with your arms in the air above your torso and your legs in the air with your knees bent at 90-degree angles. Then, you lower opposite arm and leg toward the floor in a slow and controlled fashion. Return to center and then repeat on the other side. Sound simple? Physiologically, it’s anything but. "You have to completely stabilize through your midsection in order to perform this abs exercise," explains Kast. It’s a total core movement that not only works your abs like crazy, but also helps you have better form in myriad other fitness applications. The way it teaches you to keep your trunk stable while moving the rest of your body.

"Once you master this you’re preparing your abs to fire properly during other ab-strengthening exercises such as squats and deadlifts," Kast says. (Yes, a heavy squat is insanely effective at strengthening your core, Kast says.) "Dead bugs prepare you for dynamic motions."

Those dynamic motions include running, too. When running with proper form, your upper body has a slight lean forward, but your torso needs to remain stable as it rotates with your stride and as your arms and legs move. Dead bug teaches you how to find that trunk stability during movement, Kast, a USATF certified track and field coach, explains. This translates to a more effective running stride and it helps to protect your lower back.

It’s also great for beginners and advanced exercisers alike. If you’re just starting an abs routine, this move can be better than a plank because you’re not supporting your own bodyweight, explains Kast. That can be challenging and often the shoulders will take the brunt of the work instead of your core, she adds. With the dead bug, it’s completely abs-focused. What’s more, you can modify the exercise in several ways to make it more challenging. That way you can adjust as your muscles get stronger.

And it honors the body’s natural structure, which decreases the chance of injury. Fitness experts often cite the joint-by-joint approach to training. This basically means that some joints in the body are meant to be more mobile, like your hips and ankles, while others are meant to be stable, like your lumbar spine. Improper use of the joints can lead to pain. Because you are lying on your back and keeping your low rib cage pressing against the ground, the dead bug keeps your lower back stable, explains Kast. "You’re engaging the muscles of your core while also protecting your lower back.”

So while it’s not going to magically give you a six-pack (no exercise can), if you’re not doing the dead bug, you’re missing out.

It bears repeating: You can't spot train your abs. Spot training—the idea that concentrating workouts on a specific body part will help define that particular body part—is a fitness myth. If your goal is muscle definition or fat loss in a particular area, you need to reduce overall body fat, through a combination of healthy eating, strength training, and cardio. With that said, the dead bug is such an effective move for working those abs, that you absolutely should be adding it to your routine.

Reference: Lieberman, B. (2016). “The most effective exercise you’re not doing”. https://www.self.com/story/best-abs-exercise-youre-not-doing

CRUNCH

Crunches are one of the most popular abs exercises around, and they’re considered a foundational movement. A foundational movement is a basic exercise on which it's easy to build. For instance, once you master crunches, you can experiment with countless variations, like bicycle crunches, tuck-ups, and more. 

A basic crunch is a bodyweight abdominal exercise done while lying faceup on the floor. In short, you’ll contract your abs, then lift your shoulders and head a few inches off the floor (see our step-by-step instructions on exactly how to do crunches below). 

Like all exercises, crunches require recruitment of certain muscle groups and place a strain on other muscles. You should avoid doing crunches if you have frequent back pain, neck pain, or if you’ve been instructed to avoid crunches by a doctor.

Benefits of Crunches

Doing crunches on a regular basis can help strengthen your abdominal muscles—but crunches can also do much more. Incorporating crunches into your workout routine can also help build better posture, since you need strong core muscles to stand up straight. In turn, having good posture and a strong core means you're less susceptible to low back pain, or back injuries in general. A strong core can also help with certain endurance events, like running, swimming, or cycling. It's true! You need strong abdominal muscles to maintain proper form during longer bouts of exercise. Your core is responsible for so many daily movements and you can help strengthen it by doing crunches. Having said that, crunches are not a miracle exercise. If you’re looking to build “six-pack abs,” no amount of crunches alone will get you there.

Remember that weight loss is complicated, and if you’re looking to lose weight or “flatten” your stomach, exercise is only one small part of the equation. Eating healthy foods, getting adequate sleep, and working with a doctor or dietitian are all a good idea if sustainable weight loss is a goal. Also, your weight is dependent on a number of other factors that can be out of your control, including hormones, genes, and more, which is important to keep in mind. Bottom line: While there are lots of benefits to crunches, automatic weight loss or washboard abs isn’t one of them. (It's also worth noting that gaining a six pack is incredibly difficult and there's no reason it needs to be a goal of yours, or most people's, really). 

Crunches work your rectus abdominis (the long, flat muscle on the front of your torso), plus your internal and external obliques (the muscles that wrap around the side of your body). Crunches will also help engage your transverse abdominis, which are your inner-most core muscles.

Reference: Eisinger, A. (2020). “How to Do Crunches Like a Total Pro”.  https://www.self.com/story/how-to-do-crunches

BIRD DOG

The bird-dog is a bodyweight floor exercise that strengthens the core—more specifically, the abdominal muscles, lower back, butt, and thighs. Although it is called an isolation exercise, a lot is going on from head to thigh.1

In a bodyweight exercise, you need no equipment as your own body provides the resistance. It's also easy to do anywhere, as long as you have a comfortable place to rest your hands and knees and enough room to extend both an arm and a leg. To get the balance right, all you need is a little practice.

The bird-dog exercise is used by both athletic trainers and physical therapists. It is good for building low back function, as it engages both the core and back muscles at the same time. It may reduce low back pain and is regarded as a safe exercise during recovery from a back injury. A strong core and good spinal stability will help you in everyday tasks whenever you need to bend or twist.

The main target of the bird-dog is the erector spinae muscle. This long muscle extends the length of the spine, from the skull, neck, and ribs to the vertebrae and sacrum of the hip. It is responsible for extending, flexing, and rotating the spine.

The move also involves the gluteus maximus muscle of the buttocks, which is worked when raising the leg. In raising the arm, you engage the trapezius muscles of the upper back and the deltoids of the shoulder. 

The bird dog, in addition to, strengthening muscles around the spine, also impacts the large muscle groups that extend from the hip across the butt, deep abdominal muscles, back of the thighs, large chest muscles, abs and shoulder girdle muscles. Here are some of the benefits of bird dogs exercise:

Improves coordination and muscle balance

Stimulates the activity of nerves in core muscles

Reduces pain in the lower back

Strengthens abdominal, shoulder and hip muscles

Helps keep the spine stable

Improves mobility of shoulders

Provides better posture control

Helps the body achieve more stability in everyday activities, be it running or walking

Meanwhile, other muscles get involved in stabilizing the motion. These include the hamstrings on the back of the thigh, the other gluteal muscles (medius and minimus), the piriformis and obturator externus of the hip, the pectoralis and serratus muscles of the chest, and the triceps of the upper arm.3

The other abdominal muscles work as antagonists to the erector spinae. That means the exercise also involves the rectus abdominis and the obliques.4Bird dog, the classic core and spinal stabilization core exercise was made by famous low-back specialists and functional training experts Stuart McGill, Gray Cook and Mike Boyle. It works on the stabilizer muscles in the core to strengthen the lower back and improve the balance. Once you are comfortable with bird dogs exercise, you would surely want to make it a staple in your exercise program. Having said, this blog post is all about the benefits of bird dogs exercise and its variations. Take a look.

Reference: Roger, P. (2020). “How to Do the Bird-Dog Exercise”. https://www.verywellfit.com/how-to-do-the-bird-dog-exercise

BRIDGE

The basic bridge isolates and strengthens your gluteus (butt) muscles and hamstrings (back of the thigh). When done correctly, the move can also enhance core stability by targeting your abdominal muscles and the muscles of lower back and hip.

If you have a workout routine already, it's easy to add the bridge in or pair it with other moves to create your own full-body workout. It's also a good warm-up exercise and a basic rehab exercise to improve core and spinal stabilization.

The basic bridge isolates and strengthens your gluteus (butt) muscles and hamstrings (back of the thigh). When done correctly, the move can also enhance core stability by targeting your abdominal muscles and the muscles of lower back and hip.

If you have a workout routine already, it's easy to add the bridge in or pair it with other moves to create your own full-body workout. It's also a good warm-up exercise and a basic rehab exercise to improve core and spinal stabilization.

Benefits

If you're looking for a move to add to your routine that works your core and your butt, the basic bridge is a great place to start.

For this move, the target muscle is the erector spinae which runs the length of your back from your neck to tailbone. A basic bridge stretches the stabilizers of the posterior chain, including your hip abductors, gluteus maximus, and hamstrings. 

As antagonist stabilizers for the bridge move, the rectus abdominis, obliques, and quadriceps get a workout as they maintain stability.

Your overall strength will improve as these muscle groups get stronger. A strong core will also improve your posture and can help ease lower back pain. In fact, as long as you have good form, bridge exercises are generally safe for people with chronic back problems and can aid in pain management.

Reference: Quinn, E. (2020). “How to Do a Basic Bridge Exercise”. https://www.verywellfit.com/how-to-do-a-basic-bridge-exercise