7-Day Core Confidence

Daily Challenge

7-Day Core Confidence

Author

AI Driven

Updated

23 Oct 2025

Summary
Challenges
Details
Reviews

Summary

A one-week plan to build a stronger midsection and improve posture through progressive core stability, anti-rotation, and posterior-chain activation sessions.

Challenges

View Exercise

Set	Reps	Weight / Time
1	1	30.00secs
2	1	35.00secs
3	1	40.00secs
Rest for: 45 seconds

General Plank is a classic exercise that strengthens your body from head to toe. In particular, the plank helps strengthen your core muscles, including your abdominals and lower back.

View Exercise

Set	Reps	Weight / Time
1	1	25.00secs
2	1	30.00secs
Rest for: 45 seconds

View Exercise

Set	Reps	Weight / Time
1	16-20	No weight
2	16-20	No weight
Rest for: 45 seconds

View Exercise

Set	Reps	Weight / Time
1	12-15	No weight
2	12-15	No weight
Rest for: 60 seconds

View Exercise

Set	Reps	Weight / Time
1	10-14	No weight
2	10-14	No weight
3	10-14	No weight
Rest for: 45 seconds

View Exercise

Set	Reps	Weight / Time
1	12-16	No weight
2	12-16	No weight
Rest for: 45 seconds

Kneeling Side Plank With Leg Lift is an easy version of a full side plank with a leg lift. It engages your obliques (the side muscles of your core) better than a standard plank.

View Exercise

Set	Reps	Weight / Time
1	1	20.00secs
2	1	25.00secs
Rest for: 60 seconds

View Exercise

Set	Reps	Weight / Time
1	1	25.00secs
2	1	30.00secs
3	1	35.00secs
Rest for: 45 seconds

View Exercise

Set	Reps	Weight / Time
1	1	20.00secs
2	1	25.00secs
Rest for: 45 seconds

View Exercise

Set	Reps	Weight / Time
1	8-12	No weight
2	8-12	No weight
Rest for: 60 seconds

3-way Plank is a calisthenics exercise that primarily targets the obliques and, to a lesser degree, also targets the abs, glutes, lower back, and shoulders. This easy-to-do exercise helps to strengthen the entire core and increase stability in the lower back.

View Exercise

Set	Reps	Weight / Time
1	1	45.00secs
2	1	50.00secs
3	1	60.00secs
Rest for: 45 seconds

Marching Hip Raise builds strength and size in your glutes in a way many other exercises cannot. Glute strength is important for stabilizing your core, pelvis, and lower body.

View Exercise

Set	Reps	Weight / Time
1	12-16	No weight
2	12-16	No weight
3	12-16	No weight
Rest for: 45 seconds

Straight-Arm Plank And Raise engages your entire body and increases core strength and stability.

View Exercise

Set	Reps	Weight / Time
1	8-12	No weight
2	8-12	No weight
Rest for: 60 seconds

Details

This 7-day challenge builds core confidence by training stability, control, and balanced strength in short, focused sessions. Across the week you’ll progress from foundational bracing and plank variations to anti-rotation movements, dynamic ab work, and targeted posterior-chain activation to support upright posture. The plan emphasizes time under tension, mindful tempo, and consistent practice rather than maximal intensity. Expect to feel better trunk support in daily activities, improved spinal alignment, and enhanced balance and coordination. With minimal equipment and just 15 minutes per day, you’ll reinforce deep abdominal engagement, strengthen the glutes and back to counteract slouching, and develop steadier movement patterns that carry over to lifting, running, and everyday tasks.

Reviews

0.0 0 Ratings

How would you rate this challenge?

Comments

No reviews found.

Author

Owen Jones

Updated

23 Oct 2025

7-Day Core Confidence