Core and waist
CoreIntermediate7 exercisesabout 25 min
A short core session focused on the deep abdominals and obliques: dead bug, Pallof press, side plank, reverse crunches, bicycle crunches, plank and bird dog. No heavy side bends – they build width, not waist. Can be added after any session.
Exercises
Dead Bug3 sets × 10/sida · rest 30 sCable Pallof Press3 sets × 10/sida · rest 45 sSide Plank3 sets × 30 s/sida · rest 30 s
Reverse Crunches3 sets × 12-15 · rest 30 s
Bicycle Crunch3 sets × 20 · rest 30 s
Plank3 sets × 45 s · rest 30 s
Bird-Dog2 sets × 10/sida · rest 30 sRun the workout in Passboken
Start the workout in the app: last time's weight at every set, a rest timer and records right away. Free, no ads.
