Core
Core — Carved Midsection
Vacuum work, hollow holds, weighted but controlled. Avoid heavy oblique loading (no thick waist).
30 minDefinitionDeep core + obliques, no bulk
Activation
Stomach Vacuum
Sets
3
Reps
20 sec hold
Rest
30 sec
Main
Hanging Leg Raise
Controlled, no swing
Sets
4
Reps
25
Rest
120 sec
Cable Crunch (Kneeling)
Crunch to hips
Sets
4
Reps
25
Rest
120 sec
Ab Wheel Rollout (or Barbell Rollout)
Full extension, brace core, no lower-back sag
Sets
3
Reps
25
Rest
120 sec
Strapped Abs (10 lb plate)
Hold 10 lb plate on chest; controlled crunch
Sets
3
Reps
25
Rest
120 sec
Finisher
Bicycle Crunch
Sets
3
Reps
25
Rest
30 sec