Key takeaways
- Leanna has done the same four core moves on repeat for over 10 years: 3 sets of 15 to 20 reps each.
- A strong core comes from simple moves done consistently, not from constantly chasing new exercises.
- In a six-week study, ab exercises improved core endurance but didn’t reduce belly fat on their own.
- Big free-weight lifts like squats and deadlifts also train the deep muscles that support your spine.
- Visible abs depend mostly on overall body fat, so pair core work with strength training and good nutrition.
Scroll through any fitness feed and you’ll find a new “must-do” ab exercise every day. Leanna Chanco takes the opposite approach. She’s done the same four core moves on repeat for more than 10 years: simple, effective, no fluff. So why do so many of us keep looking for the next fancy exercise?
Because new feels like progress. But for your core, as with most training, consistency and effort do far more than novelty. Watch the reel below for Leanna’s four moves, then read on for how to get the most out of them.
The routine
Leanna’s prescription is refreshingly simple: 4 moves, 3 sets each, 15 to 20 reps per set. Follow along with her video for the exact exercises and form. Move with control, keep your breathing steady, and stop each set when your form starts to slip rather than forcing out sloppy reps.
How often? Two or three times a week works well for most people, either at the end of a strength session or on its own on a lighter day. When 20 controlled reps start to feel easy, slow the tempo down or add a short pause at the hardest point before you look for a new exercise.
What ab training can and can’t do
Here’s the honest part. Will crunches and core work burn belly fat? Research says not on their own. In a study by Vispute and colleagues (2011), 24 adults either did seven ab exercises five days a week for six weeks or did no ab training, while keeping their diet steady. The ab group got noticeably better at core endurance, but their belly fat, waist size and body weight didn’t change significantly.
Ab training built endurance, not less belly fat
Curl-ups completed after six weeks (average)
Source: Vispute et al., J Strength Cond Res, 2011 (n = 24). No significant differences in abdominal fat, waist circumference or body weight between groups.
That’s not a reason to skip core work. A strong, enduring core helps you brace during lifts, carry kids and groceries, and move well through the day. It just means visible abs come mostly from lowering overall body fat, which is about nutrition, strength training and consistency. Norvic explains the difference between weight loss and body recomposition if that’s your goal.
Your big lifts train your core too
A systematic review by Martuscello and colleagues (2013) found that free-weight exercises like squats and deadlifts produced more activity in the lumbar multifidus, a deep muscle that supports the spine, than exercises on balls or unstable devices. The authors suggested that wobbly gadgets add little, and that multi-joint lifts deserve a central place in training.
So the smartest core plan is a combination: a short, simple routine like Leanna’s for direct work, plus heavy-enough compound lifts that challenge you to stay braced. Do you really need anything more complicated than that? For most busy people, no.
| Piece | What it does | How often |
|---|---|---|
| Simple core routine | Builds core endurance and control | 2 to 3 times a week |
| Compound lifts (squats, deadlifts, rows, presses) | Trains bracing under load and builds overall muscle | 2 to 4 strength sessions a week |
| Nutrition and daily movement | Lowers body fat so muscle definition shows | Every day |
Consistency is the real secret, here and everywhere else. If you’re not sure what’s actually holding your progress back, Norvic’s five-point physique audit is a good place to start. For more of Leanna’s simple routines and tips for busy women over 35, follow her on Instagram, or apply for coaching.
This article is general education, not medical advice. Check with your doctor before big changes to diet or exercise, especially if you have a medical condition, take medication, or are pregnant or postpartum. If you’re postpartum or have back pain, a pelvic floor or physiotherapy check before core training is a good idea.
Frequently asked questions
How many sets and reps should I do for core training?
Leanna uses 3 sets of 15 to 20 reps for each of her four moves. That’s a solid starting point for core endurance; adjust it so the last few reps feel challenging but controlled.
How often should I train my core?
Two or three times a week is plenty for most people, especially if you also do compound lifts that challenge your core.
Will ab exercises get rid of belly fat?
Not on their own. Research shows ab training improves core strength and endurance, but losing belly fat depends on overall fat loss through nutrition and activity.
Do I need equipment for a good core workout?
No. A mat and your body weight are enough for a simple routine. Unstable gadgets like balls and boards aren’t necessary for most people.
Is it boring to do the same core moves for years?
It can be, but sticking with proven moves lets you track progress and keep improving. You can change tempo, add pauses or slowly increase reps to keep it challenging.
Is core training safe after having a baby?
Many people return to core training postpartum, but it’s wise to get cleared by your doctor and, ideally, checked by a pelvic floor physiotherapist first.
Should I do core work before or after my main lifts?
Usually after. Tiring your core first can make it harder to brace well during squats, deadlifts and presses.
Sources
- Leanna Chanco. Instagram reel, September 30, 2026. instagram.com/p/Dd6FpfrBsNU
- Vispute SS, Smith JD, LeCheminant JD, Hurley KS. The effect of abdominal exercise on abdominal fat. J Strength Cond Res. 2011;25(9):2559–2564. doi:10.1519/JSC.0b013e3181fb4a46
- Martuscello JM, Nuzzo JL, Ashley CD, Campbell BI, Orriola JJ, Mayer JM. Systematic review of core muscle activity during physical fitness exercises. J Strength Cond Res. 2013;27(6):1684–1698. doi:10.1519/JSC.0b013e318291b8da
- Featured image: Photo by Polina Tankilevitch on Pexels.
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Written by
Leanna Chanco
Professional Fitness Coach
With about 15 years of coaching experience, Leanna focuses on holistic conditioning, mobility and fat-loss habits that last. She helps clients build routines that fit family life and a busy calendar.
- Conditioning
- Mobility
- Sustainable fat loss
