A core that shows — and actually holds you together.
Six weeks of real core training — not a hundred crunches. Anti-rotation, anti-extension, bracing and progressive loading build a visible, defined midsection and a spine that doesn't quit. Run it at home or the gym. Every rep is written down for you.
NASM-CPT method · 7-day money-back guarantee · delivered the moment you pay
Six weeks. A core you can see and use.
Follow the plan and here's what the next 42 days are built to deliver.
Visible definition
A tighter, more defined midsection as the muscle builds and you brace properly.
Plank time
Measurable core-endurance gains you'll track week to week.
A back that holds
Anti-movement training that protects your spine, not just chases abs.
Athletic strength
A core that transfers to every lift, run and sport — usable, not just for show.
Core strength and definition build with consistency. How visible your abs get also depends on your body-fat level — this plan builds and reveals the muscle, and if fat loss is your bigger need, pair it with the 6-Week Fat Loss.
Is this the right plan for you?
We'd rather point you to the correct plan than sell you the wrong one.
✅ This is for you if
- You want defined abs and a core that protects your lower back
- You already train — or are starting — and want to add a real core block
- You're done with endless crunches that do nothing
- You want short, focused sessions you can stack onto any training day
↔ Choose another plan if
- Your main goal is overall fat loss — abs show when body-fat drops, so start with the 6-Week Fat Loss
- You want it fully personalised and coached every week — that's the 12-Week Customised
- You want live 1-on-1 sessions with Maddy — see Live Coaching
What's inside the plan.
No mystery box. Here's the full programme you'll be running — laid out before you pay.
Trained across all 4 core pillars
- Anti-extension (planks, roll-outs) — the foundation of a strong core
- Anti-rotation (Pallof press, chops) — the athletic, back-protecting core
- Anti-lateral-flexion (loaded carries, side planks) — obliques + true stability
- Controlled flexion, done right — no neck-yanking crunches
A written 4-day core plan
- 4 short core sessions a week — 15–20 min, stackable onto any training day
- Exact sets, reps, tempo and rest for every movement
- Progressive by leverage and load — harder positions each week, not just more reps
- A regression and a progression for every single movement
Home + Gym, both included
- Home: bodyweight plus a band or a towel — that's all you need
- Gym: cable, ab-wheel and hanging progressions
- Swap freely — the same stimulus either way
- Nothing to buy, nothing to figure out
See it, then measure it
- The honest truth: abs are revealed in the kitchen — a simple body-fat guide included
- A protein + calorie note to uncover the core you're building
- Every movement on video, with the one cue that makes it work
- A weekly tracker — plank time, reps and control, so progress is undeniable
Why anti-movement beats a thousand crunches.
Your core's real job is to resist movement. Train that, and everything changes.
The core resists, it doesn't just crunch
Its primary job is to stop your spine bending, twisting and folding under load. Training that anti-movement is what builds both the look and the function — crunches alone train neither well.
Progressive overload — for abs too
Muscle grows when the challenge rises. The plan increases leverage and load each week, so the core actually thickens and defines, instead of you doing 100 easy reps forever.
A braced core protects your back
The same anti-extension and anti-rotation work that carves the midsection is exactly what stabilises the lumbar spine — you get the look and a back that holds under load.
Definition = muscle + low body-fat
The plan builds the muscle so it's there to see. Getting it to show is a body-fat job — which is why the honest nutrition guide is built in, not an afterthought.
How the six weeks build.
A real core isn't built by grinding the same crunch — it's a progression. Here's the sequence.
Bracing, breathing, baseline holds
You learn to actually use the core — how to brace and breathe under tension, and where your true baseline is. Unglamorous, and the reason everything after it works.
Leverage up, obliques wake up
Positions get harder and anti-rotation load climbs. The deep stabilisers and obliques start firing — this is where the midsection begins to tighten and show.
Peak progressions + a finisher
Top-end leverage and loading, plus a short finisher circuit each session — for a tight, visible, genuinely strong midsection by day 42.
A session, minute by minute.
Short and complete — same reliable structure every session, so you never wonder what to do.
Brace primer
Breathing and bracing drills to switch the core on properly before you load it.
Anti-movement block
The real work — planks, Pallof presses and carries that build a core that resists, not just crunches.
Loaded core
Controlled, progressive resistance — the piece that actually thickens and defines the muscle.
Finisher + log
A short burn-out circuit, then a one-minute log of holds and reps. That log is how the plan progresses you.
This plan vs a random ab workout.
The difference between sore abs and a strong, visible core.
Real people. Maddy's method.
The same programming principles behind these transformations are what this plan runs on.
Everything you get for ₹1,499.
- Full 6-week, 4-day core plan
- Both Home and Gym versions
- Exact sets, reps, tempo & progression
- All 4 core-training pillars programmed
- Abs-show nutrition guide
- Protein + calorie targets to reveal definition
- Form-check video for every movement
- Weekly tracker — plank time & reps
- Regressions + progressions for every move
- Stackable onto any training plan
- Lifetime access — keep it, repeat it
- 7-day money-back guarantee
Core training the way it's actually meant to work.
Most "ab programmes" are just crunch counts. This one is built on anti-movement training — the method strength coaches use to create a midsection that's both visible and genuinely strong, the same logic Maddy programmes for his coached clients.
He's a NASM-certified personal trainer with a sports-nutrition background, and over two million people follow his method. You're getting that method, written down, for the price of a couple of gym day-passes.
Maddy · NASM-CPT · Sports Nutrition
Run week one on us.
Every FitnessByMaddy plan carries a 7-day money-back guarantee. Start the plan, run the first week, and if it doesn't feel built for you — message us for a full refund, no questions asked. The risk is entirely ours.
Start your six weeks today.
One-time · lifetime access · home + gym
That's about ₹250 a week for a complete, written core programme you keep forever — and can stack onto any training whenever you want.
Get the plan →🛡️ 7-day money-back guarantee · delivered instantly · secure payment
Common questions.
Will this give me a six-pack?
Core training builds and thickens the muscle — this plan does that properly, so the abs are there. How visible they get also depends on your body-fat level, which is why the plan includes an honest nutrition guide. If fat loss is your bigger need, pair it with (or start on) the 6-Week Fat Loss.
Do I need equipment?
Barely. The home version needs only a resistance band or a towel. The gym version adds cable, ab-wheel and hanging progressions if you have them. Either way, you get a full plan.
How long are the sessions?
15–20 minutes, four days a week. They're built to stack onto your normal training — or to stand alone if core is all you're focusing on right now.
Is it safe for my back?
Yes — it's built on anti-movement training, which is precisely what strengthens and protects the spine. Every movement has a regression, so you scale to your level.
Can I run it alongside another plan?
Absolutely. It's designed to stack onto any training, including the 6-Week Fat Loss. Short sessions, big payoff.
How is it delivered, and what if it's not for me?
You get the full programme instantly after payment — to your email and WhatsApp. And you're covered by a 7-day money-back guarantee: run week one, and if it's not for you, message us for a full refund.
Six weeks from now, your core will look — and work — different.
₹1,499. Written for you. Yours to keep forever.