This 4-Week Core Challenge is Perfect For Beginners

Although the world of social media can place a strong emphasis on having an aesthetically appealing midsection, the benefits of having strong core muscles go beyond just the surface. Your core muscles can directly impact performance by helping stabilize your spine during exercises and allowing you to efficiently distribute force from your trunk to your limbs, according to a study from the Behavioral Sciences journal. A strong core also affects balance, coordination, and proprioception (your body’s ability to keep tabs on its position and movement of the body).

The core is made up of multiple layers of musculature. There’s the “deep core,” which includes the transversus abdominis, lumbar multifidus, internal oblique muscle and quadratus lumborum, per the Journal of Physical Therapy Science. Meanwhile, the superficial core muscles include the rectus abdominis, internal oblique abdominal, external oblique abdominal, lateral quadratus lumborum, erector spinae, and iliopsoas muscles.

If finding a way to strengthen all that sounds like a headache, we’re here to help. This beginner-friendly, four-week challenge is designed by me (a strength and conditioning specialist) specifically to help develop the core musculature.

About the 30-Day Core Challenge

Featuring a variety of bodyweight core exercises, this program doesn’t require any equipment. We’ve provided easy-to-follow cues and instructions to use as reference for each technique.

The challenge includes two “working” days per week. Plan to complete them on non-consecutive days, with at least one day of rest in between each session.

Each day asks you to perform four exercises, which should be completed as supersets: do a set of 1A and 1B back to back, then repeat for three to four sets before moving on to exercises 2A and 2B.

The exercises that make up weeks one and two and weeks three and four repeat, with weeks two and four offering progressions designed to continue challenging your core and building your strength.

And one final reminder: everyone’s journey with exercise is different. It’s always a good idea to consult your primary care physician to ensure you can perform this challenge safely, especially if you’re a beginner or coming back after a break.

Without further ado, let’s get to work and challenge the core!

The Beginner-Friendly, 4-Week Core Challenge

The details of the challenge can be found here. For detailed explainers on how to perform each exercise, keep scrolling.

Weeks 1 and 2, Day 1

Perform each superset three to four times, with one to two minutes of rest between each superset.

Superset 1:

1 A: Shoulder Taps

Complete six to 12 reps on each side.

1 B: Dead Bug

Complete six to 12 reps on each side.

Superset 2:

2 A: Forearm Plank Hold

Hold for 20 to 60 seconds.

2 B: Side Plank Hold

Hold for 20 to 60 seconds.

* On Week 2, aim to increase the amount of repetitions completed or hold time.

Weeks 1 and 2, Day 2

Perform each superset three to four times, with one to two minutes of rest between each superset.

Superset 1:

1 A: Bird Dog

Hold for 20 to 60 seconds.

1 B: Side Plank Rotation

Complete six to 12 reps on each side.

Superset 2:

2 A: Seated Knee Tuck

Complete six to 12 reps on each side.

2 B: Russian Twist

Complete six to 12 reps on each side.

* On Week 2, aim to increase the amount of repetitions completed or hold time.

Weeks 3 and 4, Day 1

Perform each superset three to five times, with one to two minutes of rest between each superset.

Superset 1:

1 A: Shoulder Taps

Complete 10 to 12 reps on each side.

1 B: Dead Bug

Complete 10 to 12 reps on each side.

Superset 2:

2 A: Mountain Climber

Complete 10 to 12 reps on each side.

2 B: Side Plank Hold

Hold for 30 to 60 seconds.

* On Week 4, reduce the amount of sets by 1-2 and aim to increase the amount of repetitions completed or hold time.

Weeks 3 and 4, Day 2

Perform each superset three to five times, with one to two minutes of rest between each superset.

Superset 1:

1 A: Bird Dog or Superman

Perform for 30 to 60 seconds.

1 B: Side Plank Rotation or Lying Trunk Twist

Complete 10 to 12 reps on each side.

Superset 2:

2 A: Reverse Crunch or Jack Knife

Complete 10 to 12 reps on each side.

2 B: Russian Twist

Complete 10 to 12 reps on each side.

* On Week 4, reduce the amount of sets by 1-2 and aim to increase the amount of repetitions completed or hold time.