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TRANSFORM YOUR CORE WITH

SCIENCE-BACKED TRAINING

Core4 Abs is a 12-week program designed to build a strong, defined core. With three progressive phases, it targets the lower abs, upper abs, obliques, and lower back, improving strength, aesthetics, posture, and injury prevention for maximum core development.

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Complete Core Training

Strengthen your abs, obliques, and lower back for a fully developed core.

Science-Backed Development

Train smarter with proven methods for core strength and injury prevention.

Built for Injury Prevention

Improve posture, stability, and protect against lower back pain.

Progress at Any Level

Scalable workouts ensure core gains for beginners to advanced athletes.

CORE4 Abs

WHAT TO EXPECT

Each program is designed to ensure you accomplish your goal as quickly and as safely as possible.

  • Day 30
    Feel increased core stability and strength. Abs and lower back feel firmer with more endurance as you build a solid foundation.
  • Day 60
    Core definition improves. Abs, obliques, and lower back show more tone, and core strength enhances posture and stability.
  • Day 90
    Your core is stronger, more defined, and sculpted. Experience improved performance and muscle endurance in core exercises.
Jeff Cavaliere
CORE4 Abs

WHAT COMES WITH

CORE4 Abs

Core4 Abs is a comprehensive 12-week program dedicated entirely to building a strong, defined core. It’s divided into three phases that progressively target all areas of the core—lower abs, upper abs, obliques, and lower back. The program focuses on strength, performance, aesthetics, and injury prevention, ensuring that you not only get visible results but also improve posture, reduce back pain, and enhance overall core function. Each phase builds on the last, ensuring constant progression and maximum core development.

TEAM ATHLEAN PORTAL

TEAM ATHLEAN

CUSTOM PORTAL

Access your programs, meal plans, intructional videos, and private forum for sharing workout advice, motivation or challenging other members of Team ATHLEAN-X to see how you stack up against the competition.

X-FACTOR MEAL PLAN

EAT FOR GAINS!

X-FACTOR MEAL PLAN

Our simple to follow meal plan provides the step by step guidance needed to make sure your nutrition never gets in the way of your results again. All meals are adaptable and flexible to your specific tastes.

TEAM ATHLEAN PORTAL

WELCOME TO YOUR

PRIVATE COMMUNITY

Join our active, private community where you can connect with fellow members and Team ATHLEAN X-PERTS. Share ideas, ask questions or challenge other members of TEAM ATHLEAN. Stay motivated by being a part of our growing community.

6 PACK PROMISE

UNLIMITED AB WORKOUTS

6-PACK SHUFFLE

The 6-Pack Shuffle allows you to indicate at what level you want to train, how often you want to train the core muscles and what equipment you have available to use. This means you can do your ab workouts literally anywhere, including at home.

AVERAGE TO ATHLEAN

TRAINING WITH ATHLEAN-X

ATHLEAN-X BEFORE AND AFTER
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AN ARMY OF SUPPORT

BE PART OF TEAM ATHLEAN

Our 500,000+ members of Team Athlean are always available to help motivate and support each other. In conjunction with our highly trained group of Athlean X-perts.

J. Murphy
J. Murphy
Programs
Shoulder pain on pressing moves
I have a shoulder injury. It hurts when I do bench presses and overhead barbell press. What can I do?
Messages 31
Oct 25th, 2025 @ 10:26 PM
Mr. Birkelbile
Mr. Birkelbile
Programs
How do I perform the incline curl with a torn biceps tendon?
Hurt myself playing footbal but I still want to workout. What's some good swaps?
Messages 75
Aug 15th, 2025 @ 5:29 PM
Rasheed Naveed
Rasheed Naveed
Programs
Added 30lbs to my bench this month!
Just wanted to thank everyone here for the support and tips!! Bench was my weakest lift but not anymore!!
Messages 2
Jun 5th, 2025 @ 11:15 AM
Tony Heffernan
Tony Heffernan
Programs
I lost about 25lbs so far what can I do to get...
I want to see that last row of abs what exercises can I do or should I just do CORE 4?
Messages 7
Aug 2nd, 2025 @ 12:04 PM
Michael Ewing
AX X-PERT: Michael Ewing
Programs
Replying to:
Substitute for heavy lunges w/ bad knees.
You can perform reverse lunges which are easier on the knees.
Messages 55
Oct 9th, 2025 @ 1:43 PM
Dan Boilore
AX X-PERT: Dan Boilore
Programs
Replying to:
Substitutes for tennis elbow.
Check out Jeff’s video here. He did a whole YT video on how to treat and fix tennis elbow.
Messages 13
Jul 18th, 2025 @ 2:47 PM
Jesse Laico
AX X-PERT: Jesse Laico
Programs
Replying to:
Deadlift help!!
I did Old School Iron to bring up not just my deadlift but all my lifts. The deadlift checklist videos also helped out a ton.
Messages 25
Aug 29th, 2025 @ 1:01 PM
GET LIFETIME ACCESS TO

CORE4 Abs

$ 84 99

LIFETIME ACCESS

TO THIS PROGRAM

ALL PROGRAMS COME WITH OUR

X-TRA MILE GUARANTEE

FREQUENTLY ASKED QUESTIONS

Yes! Core4 Abs features 4 different levels of difficulty starting with rank beginner going all the way up to elite level athlete. Whether you’ve been training for years or you’re just starting out, you can get results with Core4 Abs!

With Core4 Abs you’ll train between 4 and 6 days per week.

Longer workouts top out at around 15 minutes. Since many workouts are round based, you can always do an abbreviated version that lasts just 6-8 minutes and still get an amazing core workout.

Core4 Abs reflects the latest in my research and applied core training. The techniques, drills and science presented in Core4 Abs has been my passion project for the last 2 years! While an amazing tool, the 6Pack Shuffle just scratches the surface when it comes to total core training and doesn’t provide the phased, progressive scalability and exercise selection that Core4 Abs does. In short, the shuffle is great…Core4 Abs is next level, and worth every penny of the investment.

Not only can you repeat Core4 Abs, but you can do it systematically with guaranteed progressive overload to ensure continued progress. The 6-Pack Shuffle offered more randomized repeatability which helped to ingrain consistency. Core4 Abs will reward that consistency with all new capabilities and strengths. Think of it as Beaxst…but for your abs!

Yes! Since it follows a 12 week calendar, Core4 Abs can be done in conjunction with all of our 12 week programs or even in an abbreviated manner with our 6 week XERO and Ultimate Arms programs.

Core4 Abs is a complete training program designed specifically to train the muscles of your core like never before…as you would any other primary muscle. This is best performed with access to a commercial gym or an advanced home gym. Weights, a medicine ball, a bench, a resistance band and a pullup bar will get you through 90% of the movements.

Yes of course! Anyone looking to improve their core strength or improve their posture can do Core4 Abs. In fact, many women will find the focus on transverse abdominis training and proper bracing to be extremely beneficial following childbirth or diastasis recti.
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