Hone your midsection and sculpt a stronger core with 3-Week Workout Plan For Strong Abs.

This trinity of movements will tone your core from all angles and give you the results you want… a stronger, more defined midsection.  This is an all-around great core workout!

An adventurous life starts with a strong midsection, because it makes all activities throughout the day a little easier. Join me in the journey to a strong, toned core!

During all of these movements, I’m wearing B Strong Blood Flow Restriction bands… a game-changer in fitness!

Blood Flow Restriction uses bands…something that looks like a blood pressure cuff… placed around the arms and legs to maintain arterial inflow to the muscle while restricting venous return. The idea is that by restricting blood flow to your muscles, you become fatigued quickly, and this “fatigue signal” sends a message to the brain as if you were working much harder and lifting much heavier weights than you actually are lifting. 

This strong fatigue signal tricks your brain into thinking that you did a much harder workout and it will trigger a natural hormone cascade, including growth hormone. This increase in growth hormone circulating in your blood will impart benefits to your whole body, not just the limbs that are being exercised. 

 I love training with B Strong Blood Flow Restriction Bands, because produces a systemic effect, which means your whole body will benefit from the exercises.  I get the physical benefits and mental exhilaration of a high-intensity workout in a very short amount of time, without muscle soreness, crash, or fear of overtraining. 

Learn more in my podcast with Jim Stray-Gundersen, M.D.


10 reps of each move
3 rounds
Rest 15 secs between each round

12 reps of each move
4 rounds
Rest 15 secs between each round.

15 reps of each move
4 rounds
Rest 15 secs between each round.


How to do it:

  • Start lying on your back, with your arms reaching overhead and toes pointed. Even here, at the start of the move, you’re activating core muscles by stretching them out.
  •  Keep pressing the lower back into the mat or floor to ensure the lower back doesn’t arch. If this feels like too much tension on the back, bend your knees and put your feet flat on the floor. 
  • Simultaneously, pull the knees towards the chest and drive the arms forward. Then, slowly lower back down to the extended position. 
  • Repeat 10 times


How to do it:

  • Lie on your back with your knees bent, feet flat on the floor and arms across the chest. 
  • Curl the torso until the shoulders lift off the ground. Then, rotate to one side, extend the arms, and reach to the outside of the legs. 
  • Keep pressing the lower back into the mat or floor to ensure the back doesn’t arch.
  • On the next repetition, repeat but rotate to the opposite side. 
  • Perform 10 repetitions on each side.


How to do it:

  • Starting in a plank position with the core braced to keep the lower back stable, lower to a pushup.
  • Press back up to plank position. Then, pull one knee towards the nose, allowing the hips to lift and the back to round slightly. Return the leg to plank position.
  • Repeat 10 repetitions, alternating sides on each knee pull.