ABS OF STEEL
FOR THE EVERYDAY WOMAN: PART I
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By Dany Garcia and Dave Rienzi
Your core is the key to transforming your life. Here’s how to build an internal powerhouse that propels you.
Contrary to popular belief, core workouts are about more than aesthetics. Crunches serve a deeper purpose than creating visible abdominal definition. A flat stomach—often touted as an elixir that, if achieved, will cure bodily self-consciousness—is not a strong stomach. A flat stomach signals a lack, whereas a strong core communicates gain.
“Core strength is the key to life,” says Danimás founder Dany Garcia. It better enables women to carry the everyday load, from lifting weights to hauling groceries and cuddling toddlers. “Our ambitions have weight, our responsibilities have weight, and the lives we are building have weight,” says Dany. “Strength isn't something we only express outwardly. We build it from the center out.”
Your core is your body’s support system, and it deserves more attention than a few quick sit-ups at the end of your workout.
This all-new, four-week training series is made for the everyday woman. “Women with strong cores move differently,” says Dany. “You can see it in the way they sit and the way that they walk. There’s a stability that communicates an internal power.”
This workout series will enable you to unlock yours.
ABS OF STEEL FOR THE EVERYDAY WOMAN: PART I
If building abs is your priority, you need to train them at the beginning of your workout. Why? “It’s when you have the most energy versus cramming them at the end when you’re completely exhausted,” says Dany. If you do them at the beginning, “your core stays really active throughout the rest of your workout.” In other words, you get more bang for your buck.
THE LEARNING
This workout program will build a core that is strong, responsive, and capable. Not simply abs that look trained, but a trunk that stabilizes the spine, transfers force, improves posture, and gives the body a stronger physical center. “A full life requires the strength to hold it,” says Dany.
THE PHILOSOPHY
Each session trains three essential functions of the core: resist movement, control movement, and create movement. Weeks 1 and 2 establish the foundation. Weeks 3 and 4 place greater demands on your core to build strength.
RULES OF PRACTICE
Complete this workout 3x per week, ahead of your primary workout. Complete all 3 exercises consecutively. Rest for 60-90 seconds, then repeat. The following workout takes 10–12 minutes total. Perform it after 3-5 minutes of general warm-up.
Day 1: Emphasis = stability. Focus = Brace and resist unwanted movement.
Day 2: Emphasis = strength. Focus = create and control force through the trunk.
Day 3: Emphasis = integration. Focus = connect the core to shoulders, hops, and full-body movement.
THE WORKOUT: WEEKS 1+2. BUILD YOUR FOUNDATION.
Day 1 | Stability. 60 seconds rest in between sets.
1. Dead Bug with Full Exhale
Week 1: 6 reps on each side
Week 2: 8 reps on each side
The technique: Opening engagement exercise. Fully exhale as the opposite arm and leg extend while keeping the lower back connected to the floor. Use it to switch on the deep core before the more challenging exercises.
2. Stability Ball Stir-the-Pot
Week 1: 6 circles in each direction
Week 2: 8 circles in each direction
The technique: Keep ribs stacked over pelvis and make controlled circles without allowing the lower back to collapse.
3. Pallof Press Hold
Week 1: 8 reps on each side with a 2-second hold
Week 2: 10 reps on each side with a 3-second hold
The technique: Resist rotation while the arms create force.
Day 2 | Strength. 60 second rest in between sets.
1. Decline Sit-Up
Week 1: 8–10 reps
Week 2: 10–12 reps
The technique: Control the descent and articulate through the trunk.
2. Stability Ball Pike
Week 1: 6–8 reps
Week 2: 8-10 reps
The technique: From a strong plank, lift the hips toward the ceiling with relatively straight legs, then return slowly.
3. Suitcase Carry
Week 1: 30 seconds on each side
Week 2: 40 seconds on each side
The technique: Carry one challenging dumbbell without leaning. Walk tall and maintain your position under load.
Day 3 | Integration. 60 second rest in between sets.
1. Stability Ball Jackknife
Week 1: 8 reps
Week 2: 10 reps
The technique: From plank, draw the knees toward the chest while maintaining shoulder stability and abdominal tension.
2. Half-Kneeling Cable Chop
Week 1: 6 reps on each side
Week 2: 8 reps on each side
The technique: Hover the knees above the floor and tap the opposite shoulder while minimizing hip movement.
3. Bear Plank Shoulder Tap
Week 1: 30 seconds on each side
Week 2: 40 seconds on each side
The technique: Carry one challenging dumbbell without leaning. Walk tall and maintain your position under load.
THE WORKOUT: RITES OF PASSAGE
The goal is not annihilation. The aim is to finish feeling switched on, organized, upright, and powerful, not so fatigued that your primary training session is compromised. We’re not punishing the midsection or trying to make the body smaller. We’re developing its capacity.
Commandments to live by:
Your core is your physical center
We develop strength so we have the capacity to carry more
Build your center, expand your capacity
This article is for informational purposes only—even if it includes insights from medical professionals, fitness experts, nutrition specialists, or other wellness advisors. It is not a substitute for medical advice, diagnosis, or treatment. Always consult a licensed healthcare provider before making any changes to your diet, exercise routine, supplement or medication regimen, or lifestyle habits. We make no guarantees about the effectiveness or safety of the strategies, products, or services mentioned. Never disregard professional medical advice or delay seeking it because of something you have read in this article. Your reliance on any information provided by Danimás is solely at your own risk. In no event will Danimás be liable for any loss or damage including, without limitation, indirect or consequential loss or damage, or any loss or damage whatsoever, arising from the use of or reliance on any information provided in this article.
