PDF guide
Abs and Core: 8 WeeksA solid core, strong abs and a back that holds up, in 20 to 30 minutes, three times a week
PDF · 26 pages · $29
By the end, you know your core's strengths and weak spots measured by 5 tests, you've mastered 18 ab and core exercises, and you follow an 8-week plan that raises the difficulty in a measurable way.
Who it's for
Beginners and athletes who want stronger abs, a better core for their sport or their lifts, and a trunk that supports the back in everyday life.
Inside
- 5 timed core tests and the ratios that reveal your imbalances
- 18 exercises explained: technique, mistakes, easier and harder versions
- 8-week plan in 3 levels, 3 workouts of 20 to 30 minutes
- What ab exercises do and don't do for a flat stomach
- How to add this plan to lifting, running or a team sport
- 8-week training log
What you get
- The full guide as a PDF (26 A4 pages), to print or read on your phone
- Week-by-week plans: exercises, sets, reps, rest and progression
- Exercise technique and the most common mistakes
- A tick-box training log at the end
- The studies behind the advice, with references
$29one-time payment
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In pictures
Illustrative photos, published by their authors under a free licence.
✓ VerifiedReviewed by industry professionals
Sourced, checked guides, reviewed by pros
- scientific studies cited, each with its DOI
- 4scientific studies cited, each with its DOI
- pages with a paginated contents page, updated October 2026
- 26pages with a paginated contents page, updated October 2026
- automated checks on every site update
- 61automated checks on every site update
The method
- 1Primary sources: published studies and official guidelines, never a forum.
- 2Every number linked to its source, listed at the end of the guide.
- 3Dated editions: every guide shows its update date.
Built from the guidelines and publications of:
- World Health Organization
- Journal of Strength and Conditioning Research
Chapters
- 01Before You Start
- 02Understanding Your Core
- 03Breathing and Bracing
- 04Starting Tests
- 05The 18 Exercises
- 06When to Move to the Next Version
- 07The 8-Week Plan
- 0810-Minute Express Workouts
- 09Adding This Plan to Your Training
- 10Common Mistakes
- 11Frequently Asked Questions
- 12Training Log
- 13Sources
Pick your plan
One guide, one pack or the whole library
Same format, same cited sources: only the number of programs changes.
One guide
One clear goal, one complete plan.
$29
one-time payment
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
One pack
Several guides on the same theme.
$79
one-time payment
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
- Best value
Complete library
Every training guide plus the 12-week Program.
$149
instead of $571 one by one · you save $422
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
Payment and delivery
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These guides give general training guidance and do not replace medical advice. If you have pain, a medical condition, are pregnant or are returning after a long break, check with your doctor first.