💥 The Truth About Abs: What I Actually Do for My Core
Let’s talk about abs — because I have a six-pack, and I get asked all. the. time how I got it.
Spoiler: it’s not from doing 1,000 crunches a day.
I am 50 and have had two children - so YES, moms, you ABsolutely can get a strong core with the proper training routine!
✨ First: Let’s Bust a Few Core Myths
Before we dive into routines, let’s get a few things straight:
You can’t spot reduce fat by doing ab exercises. A visible core comes from a combo of strength training, smart nutrition, and consistency.
Core work matters — not just for aesthetics, but for posture, performance, injury prevention, and daily strength.
You don’t need fancy equipment or endless time. Just intention, consistency, and a little fire in the belly. 🔥
Abdominal Muscle Anatomy
Your abs aren’t just about aesthetics — they’re your body’s powerhouse for movement, stability, and strength. Here's a quick breakdown of the main muscles you're seeing in this diagram:
🔴 Rectus Abdominis
This is your classic “six-pack” muscle — it runs vertically along the front of your abdomen. It helps you flex your spine (think crunches or sit-ups) and supports posture and breathing.
🔴 External Obliques
Located on the sides of your waist, these muscles help with twisting and side-bending motions. They also stabilize your spine during movements like squats and deadlifts.
🔴 Serratus Anterior
These are the “finger-like” muscles near your ribs. While technically part of the shoulder girdle, they help stabilize your upper body during pushing movements (like planks or push-ups) and keep your shoulder blades in check.
🔴 Linea Alba
This isn’t a muscle, but a connective tissue line running down the center of your abs — it separates the left and right sides of the rectus abdominis. It plays a key role in core integrity (and is often discussed in postpartum recovery).
💥 Together, these muscles (along with deeper ones like the transverse abdominis and internal obliques) help you stabilize your spine, control movement, protect your organs, and support nearly every movement you do — in and out of the gym.
💪 Here’s How I Train My Core
I do 3–4 focused core sessions per week, about 10–15 minutes each.
I train for strength, stability, and control — not just burn.
I aim to target each area of the abs, not just one muscle.
I don’t do endless crunches. I train with intention, and I use a mix of movements that challenge the core from all angles.
🧰 Beginner, Intermediate & Advanced Core Routines
Choose your level — and if you’re not sure, start with beginner and level up when it feels too easy to be effective (not just “easy”).
👶 Beginner Core Routine
Start here if you’re new to core training or returning after time off:
🧘♀️ Deadbugs – 3 sets of 10 reps per side
🔄 Leg Lowers – 3 sets of 15
✋ Bird-Dogs – 3 sets of 10 per side
💥 Forearm Plank – 3 rounds of 20–30 seconds
🌀 Seated Russian Twists (bodyweight only) – 3 sets of 12 per side
💪 Intermediate Core Routine
Already training regularly? Try this:
🛠️ V-Ups – 3 sets of 10–12
🧱 Plank Shoulder Taps – 3 sets of 20 taps
⬇️ Leg Lowers – 3 sets of 12
🪜 Side Plank – 30 seconds per side x 3 rounds
🔄 Hollow Body Hold – 3 rounds of 20 seconds
🧨 Advanced Core Routine
You’ve got a solid base and want to push yourself? Let’s go:
⚡ Hanging Leg Raises – 3 sets of 8–10
💣Side Planks– 3 sets of 10 each side
🔁 Weighted Russian Twists – 3 sets of 15 per side
🔒 Dragon Flags – 3 sets of 5–6
🔥 weighted situp
💥 Hollow Body Rocks – 3 rounds of 20 seconds
⚡ Jess’s Core Truths:
You don’t need a gym to get strong abs — just consistency and smart programming.
Your core isn’t just for show — it’s your foundation for everything.
And yes… the abs are made in the kitchen too (but that’s a post for another day). 😉
👉 Want more?
📺 Check out all my ab workouts on YouTube
💪 Work with me for personalized strength & nutrition coaching
🛠️ Or grab your free Fierce Femme Starter Pack here to begin your journey
