30 days. 5 weeks. 30 progressive exercises.
Standing and floor core moves combined.
Your strongest midsection starts here.
Week 1 Foundation → Week 2 Burn →
Week 3 Strengthen → Week 4 Power →
Week 5 Mastery.
WHAT'S INCLUDED
- Week 1 — waist rotation, basic crunch,
plank hold, side bend, reverse crunch
- Week 2 — bicycle crunch, side plank,
leg raise, oblique crunch, russian twist
- Week 3 — dead bug, plank hip dip,
scissor kicks, wood chop, mountain climber
- Week 4 — hollow body hold, crunch combo,
plank combo, oblique blast, core circuit
- Week 5 — max plank, power rounds,
full circuits and celebration core
- Rest and active recovery days every week
- Woman figure with correct form throughout
- Printable PDF — A4 + US Letter sizes
- 300 DPI high resolution
- Instant digital download
PERFECT FOR
- Women wanting a structured 30 day core program
- Anyone looking for progressive ab challenge
- Home gyms and workout spaces
- Thoughtful gift for any active woman
HOW TO USE
Download instantly after purchase. Print at home
or at any local print shop. Frame it, hang it,
or use digitally on phone or tablet.
⚠️ For informational purposes only.
Not medical advice. Personal use only.
