The 4-Minute Abs Program is a more challenging evolution of the 2-minute version, doubling both the duration and intensity. Designed for those ready to level up their core training, this program offers a deeper burn, longer holds, and more demanding movements - all in just four minutes a day. It's still simple, consistent, and sustainable, but with a sharper edge and a greater emphasis on strength and endurance.
Each day consists of one full round made up of four exercises, performed for 60 seconds each. The routines rotate between dynamic core work, advanced isometric holds, and more complex plank variations to push your limits and activate deeper muscle groups. Every fourth day continues to serve as an active recovery day, focusing on mobility, gentle stretching, and lower back support to balance the intensity and prevent fatigue or overuse.
The objective is to complete the full four-minute circuit with mindful control. Go slow, maintain good form, and take micro-breaks when necessary. Modifications are still welcome - this is your program, and progress should meet you where you are. The only equipment you need is your body and the willingness to show up for four minutes each day.
This program introduces more advanced exercises compared to the 2-minute version, including extended plank holds and greater time-under-tension. It's ideal for those who have already developed a foundation and want to challenge themselves further without committing to long workouts. With consistency, you'll see stronger abs, better posture, and increased core control that supports you in everything you do.
The 4-Minute Abs Program is proof that real progress doesn’t require hours in the gym - it just takes focus, effort, and a few minutes of your day.
