MyLifts

Gym core workout

Use this focused session when you want to practise trunk control and train your abdominal muscles. It combines resistance to rotation with controlled movement, and fits after a shorter workout or on a separate day.

25 minutes, approximatelyBeginnerMixed
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Your workout preview

Working sets. Add warm-up sets as needed and choose your own loads for weighted exercises.
ExerciseSets × repsRest
1
Cable Core Palloff Press

Stand side-on and press from your chest while keeping your torso facing forwards. Complete each side. Do 10 reps per side; one set includes both sides.

Alternative

Bird dog on the floor

2 × 1060s
2
Cable Crunch

Kneel securely and bring your ribs towards your pelvis rather than pulling the rope down with your arms.

Alternative

Unweighted floor crunch

2 × 1260s
3
Dead Bug

Lie on your back and lower the opposite arm and leg only as far as you can keep your trunk steady. Do 8 reps per side; one set includes both sides.

Alternative

Move one heel at a time with arms still

2 × 860s
4
Reverse Crunch

Bring your knees towards your chest and gently curl your pelvis off the floor without swinging your legs.

Alternative

Lying knee raise with a smaller range

2 × 1060s

How to use this plan

  • Start with easy movement and lighter practice sets for the first exercises. The listed sets are working sets.
  • Choose a load or variation you can control, leaving about two or three more reps possible. Stop for pain or loss of control.
  • Rest times and session lengths are starting estimates. Allow extra time for equipment setup or longer rests.
  • The Pallof press and dead bug rep targets are per side. Move slowly enough that each rep is distinct.
  • This is a core accessory session, not a replacement for training the rest of your body.
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Import into MyLifts 2.0 or GIRLPOWER 1.0

The workout file is for the native MyLifts 2.0 and GIRLPOWER 1.0 builds with JSON backup import. MyLifts 1.x is not supported. GIRLPOWER is coming soon. Check your app version before importing.

  1. Download the workout JSON file and save it to Files on your iPhone or iPad.
  2. In MyLifts 2.0, open Settings and select Import MyLifts backup. In GIRLPOWER, open Settings → Tracking preferences → Import training backup.
  3. Choose the file, then find the plan in your routine library. Review the exercises and set your own weights before starting.

The file adds one routine. It contains no workout history or personal records, and does not turn on optional tracking. Reimporting the same file keeps one copy and preserves later edits.

One-tap opening of this routine is not available yet. Explore MyLifts or meet GIRLPOWER.

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Questions before you start

Will this workout remove belly fat?

A core workout can train the muscles around your trunk, but it cannot choose where your body loses fat. This plan makes no spot-reduction or appearance guarantee.

Why does this plan use reps instead of planks?

Reps make it easier to log the same controlled movements each session. Timed holds are another option, but they are not needed for this particular session.

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