This is a complete 28-day core strength program built around eight ab mat exercises, three training days per week, and a progression designed to take you from foundation to genuinely strong in four weeks. The full program is below. You can start today with no login, no email, nothing gated.
If you want the printable version plus nine bonus materials — workout cards, progress tracker, scaling guide, injury substitutions, and more — that's the free PDF download. The program itself is the same. The PDF adds the tools that make it easier to actually finish.
Most core programs fail for one of three reasons. They're too random to build progression. They're too ambitious and burn people out by week two. Or they have no built-in way to measure whether the work is doing anything. This program solves all three. Week 1 builds your foundation. Week 2 adds volume. Week 3 pushes intensity. Week 4 tests your progress against your Week 1 baseline so you can see the numbers change.
Before you start, one setup reminder. The ab mat only works if you use it right. Curved side up, highest point of the curve just below your shoulder blades, tailbone resting on the tailbone protector pad. Your shoulders should extend past the top of the mat at the bottom of every rep. If you're new to the mat, read How to Use an Ab Mat before starting Week 1. It's also worth reviewing the core training mistakes that kill progress — most people are making at least 3 of the 11 going in. And for a full breakdown of what to buy and what to skip, see the home gym core equipment guide.
Who This Program Is For
This program works for three types of people.
Beginners who've never done structured core training. Start with the beginner variations of each exercise. You'll build strength safely without getting injured or quitting.
Intermediates who train core occasionally but want a real program. You'll notice faster progress than you expect because most occasional training lacks the progressive overload this program builds in.
Advanced lifters who need a focused core block. Use the advanced variations, add weight where noted, and treat the Week 4 tests as actual tests. Your numbers will surprise you.
The program uses three training days per week (Monday, Wednesday, Friday). If your schedule is different, train any three days with at least one rest day between sessions.
The 8 Core Exercises
Every workout in this program uses some combination of these eight movements. Learn them before Week 1. For detailed form cues on each, see Ab Mat Exercises for Beginners.
1. Butterfly Sit-Up
Soles together, knees out. Lower fully onto the mat, sit up, reach forward.
2. Ab Mat Crunch
Feet flat, knees bent. Extend back over mat, crunch up until shoulder blades clear.
3. Oblique Crunch
Same as crunch. Rotate as you curl up, drive elbow toward opposite knee. Alternate sides.
4. Leg Raise
Lie face up on mat. Raise legs to 90°, lower slowly without arching lower back.
5. Prone Back Extension
Flip mat under hips. Lie face down, raise chest by squeezing lower back and glutes.
6. Plank Hold
Forearms on mat, body in straight line. Mat cushions elbows for longer holds.
7. V-Up
Lie flat, arms overhead. Simultaneously raise legs and upper body, reach for toes.
8. Hip Raise
Lie face up, legs straight at 90°. Push hips off floor by squeezing lower abs.
Week 1: Foundation
Focus on form. Learn the movements. Don't chase reps.
Before Day 1: Record your baseline. Do one max-effort set of butterfly sit-ups, one max plank hold, and one max V-up attempt. Write the numbers down. You'll retest in Week 4.
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Butterfly Sit-Up | 10 | 3 | 45 sec |
| Ab Mat Crunch | 12 | 3 | 30 sec |
| Plank Hold | At your level | 3 | 45 sec |
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Oblique Crunch | 10 per side | 3 | 30 sec |
| Leg Raise | 10 | 3 | 45 sec |
| Prone Back Extension | 12 | 3 | 30 sec |
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Butterfly Sit-Up | 12 | 3 | 45 sec |
| V-Up | 8 | 3 | 45 sec |
| Hip Raise | 10 | 3 | 30 sec |
Week 2: Build
Same exercises. Increase reps by 2–3. Reduce rest by 5–10 seconds. Form still comes first.
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Butterfly Sit-Up | 13 | 3 | 40 sec |
| Ab Mat Crunch | 15 | 3 | 25 sec |
| Plank Hold | +5 sec from Week 1 | 3 | 40 sec |
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Oblique Crunch | 12 per side | 3 | 25 sec |
| Leg Raise | 12 | 3 | 40 sec |
| Prone Back Extension | 15 | 3 | 25 sec |
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Butterfly Sit-Up | 15 | 3 | 40 sec |
| V-Up | 10 | 3 | 40 sec |
| Hip Raise | 12 | 3 | 25 sec |
Week 3: Push
Add a 4th set to two exercises per workout. Continue increasing reps. Reduce rest to 20–30 seconds.
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Butterfly Sit-Up | 15 | 4 | 35 sec |
| Ab Mat Crunch | 18 | 3 | 20 sec |
| Hip Raise | 12 | 4 | 30 sec |
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Oblique Crunch | 14 per side | 3 | 20 sec |
| Leg Raise | 14 | 4 | 35 sec |
| Prone Back Extension | 18 | 3 | 20 sec |
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Butterfly Sit-Up | 18 | 3 | 30 sec |
| V-Up | 12 | 4 | 35 sec |
| Plank Hold | +10 sec from Week 2 | 3 | 30 sec |
Week 4: Test
Benchmark week. Maximum effort on key exercises. See how far you've come.
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Butterfly Sit-Up | Max reps | 3 | 60 sec |
| Ab Mat Crunch | 20 | 3 | 20 sec |
| Plank Hold | Max time | 3 | 60 sec |
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Oblique Crunch | 15 per side | 4 | 20 sec |
| Leg Raise | Max reps | 3 | 60 sec |
| Prone Back Extension | 20 | 3 | 20 sec |
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Butterfly Sit-Up | Max reps | 1 | — |
| V-Up | Max reps | 1 | — |
| Plank Hold | Max time | 1 | — |
| Hip Raise | Max reps | 1 | — |
Write down your numbers. Compare to your Week 1 baseline. The gap between those two numbers is 28 days of work made visible.
What to Do After Day 28
You just finished 28 days of structured core training. That's more than most people do in a year. Three paths forward:
1. Repeat the program at a higher level. If you ran Week 1–4 at beginner, run it again at intermediate. Same exercises, different challenge. Keep progressing.
2. Add weight. Hold a weight plate, dumbbell, or medicine ball during sit-ups, crunches, and V-ups. Even 5–10 pounds transforms the entire program.
3. Integrate into your regular training. Pick 2–3 exercises from this program and add them to the end of your regular workouts. Three rounds at the end of leg day keeps the core work going without requiring dedicated sessions.
Whatever you do, don't stop. The strength you built in 28 days fades if you stop training. Use it or lose it.
Get the Printable PDF + 9 Bonus Materials
The full program above is free to use. The PDF adds the tools that make it easier to actually finish.
- Complete 28-day program formatted for print
- 12 printable workout cards (one per training day)
- 5 bonus ab mat exercises
- 4-week progress tracker
- Exercise form cheat sheet
- Scaling decision tree
- Month 2 and beyond guide
- Injury & limitation substitutions
- Program methodology explained
Why Ab Mat Training Works
If you're going to invest 28 days in this program, it's worth understanding why the ab mat matters. Three reasons.
Extended range of motion. On the floor, your back hits the ground and stops. On the mat, your shoulders extend past the top of the curve, stretching your abs further before every contraction. More range means more muscle activation per rep.
Tailbone protection. Anyone who's done 50 sit-ups on a bare floor knows what happens. Your tailbone gives out before your abs do. The mat's tailbone protector pad lets you complete the workout you actually planned.
Lower back support. The curve follows the natural arc of your lumbar spine at the bottom of the movement. Less strain on the lower back, more comfort through long sets.
For the full comparison, see Ab Mat vs Floor Sit-Ups. If you don't have an ab mat yet, the Athlos Fitness Ab Mat has been the standard in CrossFit gyms, home gyms, and barre studios since 2014 — 4.5 stars across 1,842 verified Amazon reviews.