Mastery 2 · Core & Abs

Visible abs · Spine-safe core — 4 movements, ~20 min, mat only
✅ Every demo vision-verified · ATHENA
🎯 4 movements · 30s between moves · 90s between rounds · 3 rounds
Mastery rule: the SAME movements every week. Improve one variable at a time (more reps → slower tempo → deeper range → less rest) before moving on.
1

Forearm Plank

Anti-extension · Full core
Forearm Plank
3 × 45–60s
The anti-extension king — a rock-solid midline is the base of visible abs.
  1. Elbows under shoulders, body a straight line
  2. Squeeze glutes + abs, ribs down
  3. Breathe steady — don't hold
Mastery ladder: Add 5s per week until you hold 90s×3.
Progress it: Harder: single-arm plank or feet elevated.
2

Dead Bug

Anti-extension · Deep core
Dead Bug
3 × 10 / side
Keeps your spine still while your limbs move — the deep-core stabilizer.
  1. Back flat, arms up, legs in tabletop
  2. Lower one arm + opposite leg slowly
  3. Keep the lower back glued to the floor
Mastery ladder: Slowest controlled rep wins. 10×3 slow = movement-quality mastery.
Progress it: Harder: hold each rep 3s or extend legs lower.
3

McGill Curl-Up

Rectus · Spine-sparing
McGill Curl-Up
3 × 8 / side
The spine-safe curl-up that targets the rectus without the crunches' risk.
  1. One hand under the lower back
  2. Curl shoulders just off the floor, hold 2s
  3. Lower slowly, neck long
Mastery ladder: Hold 3s at the top each week. Small, controlled, and it builds the visible six-pack.
Progress it: Harder: longer top hold or hands lightly at temples.
4

Bird Dog

Anti-rotation · Lower back
Bird Dog
3 × 10 / side
Contralateral stability — the move that connects your core to your back.
  1. All fours, spine neutral
  2. Extend opposite arm + leg, no hip tilt
  3. Pause 2s, switch
Mastery ladder: Slow it down. 10 perfect slow reps/side beats 20 rushed ones.
Progress it: Harder: hold 5s or add a light ankle/wrist weight.