A flat stomach & a six-pack, from 11 to 77.
10-minute, no-equipment core workouts scaled to your age, your body and your starting point. Safe for teens, effective for adults, kind to seniors.
Same goal. Different body. Different plan.
A 13-year-old and a 70-year-old shouldn't do the same workout. Pick your age and see what a day in your track looks like.
Teen Core
Build a strong, athletic core that makes you better at every sport. Focus on control and good form, not on burning calories.
- Dead bugLow back glued to the floor3 × 10
- Front plankSqueeze glutes, breathe3 × 25s
- Side plank (knees)Hips high, each side2 × 20s
- Bear crawlSlow and quiet3 × 8m
Growing bodies need fuel. No diets, no fat-burner pills, no skipping meals. Train with a parent's OK.
Prime
Your fastest window for visible abs. Pair harder core work with smart eating and daily steps to bring the six-pack through.
- Hollow body holdRibs down, arms long4 × 30s
- Reverse crunchCurl hips, don't swing3 × 15
- Side plank + reachEach side3 × 10
- Mountain climbersFast feet, still hips3 × 40s
Abs are revealed in the kitchen. Aim for protein at every meal and 8,000+ steps a day.
Strong Middle
Hormones shift and belly fat gets stubborn. Strength plus core stability beats endless crunches, and it protects your back.
- Bird dogOpposite arm and leg3 × 8/side
- Forearm plankBuild to 45 seconds3 × 30s
- Glute bridge marchHips level3 × 10
- Standing anti-rotationWith a band or towel3 × 10/side
Sleep is a fat-loss tool. 7+ hours helps keep cortisol (the belly-fat hormone) in check.
Ageless
A strong core means better balance, fewer falls and an easier time getting up from the floor. Chair and standing options throughout.
- Seated knee liftsSit tall, slow tempo2 × 10
- Wall plankHands on wall, body straight3 × 20s
- Standing side bendsReach long, each side2 × 8
- Belly breathingBrace and release1 × 2min
Check with your doctor first, especially if you have back problems, osteoporosis or high blood pressure.
Crunches alone won't do it. These four things will.
Everyone already has a six-pack. Whether you can see it depends on more than ab exercises, so every plan covers all four pillars.
Train the core
Short, focused sessions that build deep core strength and the muscles you want to see.
Eat for it
Simple swaps, protein at every meal and fewer sugary drinks. No crash diets, ever.
Move daily
Walking is the most underrated fat-loss tool there is. We set step goals for your age.
Sleep & stress
Poor sleep makes belly fat stubborn. Get our wind-down routines and breathing drills.
"1,000 sit-ups a day burns belly fat." You can't spot-reduce fat. Overall fat loss shows the abs, and core training shapes them.
Three steps. Ten minutes. Every day.
Tell us your age & level
Your plan adapts to your age band, fitness level and any joint or back limits.
Follow your daily session
Guided 8–12 minute routines with a built-in timer and easier or harder options for every move.
Level up every 2 weeks
Moves get a little harder as you get stronger, so you keep making progress without plateaus.
From middle school to retirement.
"My soccer coach noticed I stopped getting knocked off the ball. Planks are actually kind of fun now."
"First time in my life I can see the top two abs. 12 minutes a day and I stopped drinking soda."
"Lost 3 inches off my waist in 10 weeks and my back pain from sitting at a desk is gone."
"I can get up off the floor with my grandkids without grabbing the couch. That's my six-pack."
Your core doesn't care how old you are.
Start the free 28-day Flat Core Starter today. Pick your age track, and the first workout takes 10 minutes.