ABS OF STEEL FOR THE EVERYDAY WOMAN:
PART II
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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.
“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.
Looking to get started? Here, you'll find weeks 1-2 of the workout.
ABS OF STEEL FOR THE EVERYDAY WOMAN: WEEKS 3&4
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, jump stability, and full-body movement.
THE WORKOUT: WEEKS 3+4. INCREASE YOUR CAPACITY.
Day 1 | Stability. 60 second rest in between sets.
1. Stability Ball Body Saw
Week 3: 8 reps
Week 4: 10–12 reps
The technique: Maintain a strong plank through a controlled forwards range, ensuring you don’t overextend to arch the back. Hold plank tight through the glutes.
2. RKC Plank
Week 3: 15–20 seconds
Week 4: 20–30 seconds
The technique: Hover the knees above the floor and tap the opposite shoulder while minimizing hip movement.
3. Tall-Kneeling Pallof Press to Overhead
Week 3: 8 per side
Week 4: 10 per side
The technique: Keep the trunk stacked while the arms move from the press to overhead. Trains anti-rotation with arm movement.
Day 2 | Strength. 60 second rest in between sets.
1. Weighted Decline Sit-Up
Week 3: 8 reps
Week 4: 10 reps
The technique: Use a manageable load and maintain control throughout.
2. Hanging Knee Raise
Week 3: 8–10
Week 4: 10–12
The technique: Raise the knees without swinging and control the lowering phase.
3. Heavy Farmer Carry
Week 3: 40 seconds
Week 4: 50–60 seconds
The technique: Walk tall under load. Produce force while maintaining position.
Day 3 | Integration. 60 second rest in between sets.
1. Stability Ball Pike to Knee Tuck
Week 3: 5 sequences
Week 4: 6–8 sequences
The technique: One pike followed by one knee tuck equals one sequence.
2. Half-Kneeling Cable Lift
Week 3: 8 per side
Week 4: 10 per side
The technique: Move diagonally upward while controlling the pelvis and rib cage.
3. Bear Crawl Forward + Reverse
Week 3: 20–30 seconds
Week 4: 30–40 seconds
The technique: Move slowly enough that the pelvis remains quiet. Difficulty comes from control, not speed.
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.
