40 Rep Ab Workout: North, South, East, West Core Stability Training
Summary
Jeff Cavaliere of ATHLEANX presents a 40-rep ab workout designed specifically to train core stability rather than core strength. The workout uses a sliding plate (or towel substitute) in a four-directional movement pattern to challenge the spine’s ability to resist movement. The distinction between core stability and core strength is central to the session, with the goal of building a more complete ab training routine.
Key Points
- Core stability and core strength are not the same thing: If the spine is moving during an ab exercise, you are training for strength. If you are resisting spinal movement, you are training for stability.
- A complete ab workout must address both stability and strength — neglecting stability leaves a significant gap in training.
- The workout consists of 40 total reps divided across four directions (North, South, East, West) and both arms.
- Moving the arm while holding a plank position creates an asymmetrical challenge that directly tests and builds core stability.
- Every time an arm moves, it disturbs the stability of the core — the goal is to prevent the spine from following that movement.
- The East-West direction is described as a significantly greater challenge than North-South because it directly targets resistance to spinal rotation.
- The workout can be performed at home using a plate on a towel (on hardwood) or on a carpeted surface, though this will be slightly easier than the rubber floor shown in the video.
Exercise Details
North-South Plate Slide (Forearm Plank)
- Target muscles: Core stabilizers, anti-extension musculature, shoulders (secondary)
- Setup: Forearm plank position with elbows on a towel; one hand on a weighted plate
- Movement: Push the plate forward to arm’s length, then pull it back toward the body
- Form cues:
- Keep elbows and forearms grounded to prevent spinal rotation
- Do not allow the spine to move during the push or pull
- Resist the natural urge for the torso to follow the arm
- Common mistakes to avoid: Letting the hips rotate or drop when extending the arm forward
- Reps: 10 reps per arm (20 total for North-South)
East-West Plate Slide (Forearm Plank)
- Target muscles: Anti-rotation core stabilizers, obliques (resisting rotation)
- Setup: Same forearm plank; plate positioned to one side of the body
- Movement: Pull the plate across the body with the opposite arm, then push it back; grip through the plate’s hole for additional leverage
- Form cues:
- Actively resist rotation of the spine throughout the movement
- The body will want to follow the plate — do not allow it to
- Maintain a neutral spine throughout each rep
- Common mistakes to avoid: Allowing the hips or shoulders to rotate in the direction of the plate’s movement
- Reps: 10 reps per arm (20 total for East-West)
Total workout volume: 40 reps