Free challenge for women 25+

Build a stronger, steadier core in 5 days

A free 5-day email challenge for women 25+ who want a core that actually works: one that steadies your spine, handles lifting and carrying, and is kind to your back. Start with a gentle self-check, then learn breathing, bracing and simple moves you can do at home in about 10 minutes a day. No flat-belly promises, no gadgets, no supplements.

5 days
10-15 minutes a day
Free, unsubscribe anytime

Your 5-day plan

5-Day Core Strength Starter for Women

One short email a day, one step at a time.

1Your core, explained + a gentle self-check10 min
2Breathe and brace5-10 min
3Dead bug, bird dog + the plank ladder10 min
4The sides and back of your core10-15 min
5Everyday core + your plan10 min

About an hour across the whole week, and you finish with your own core baseline, a breathing and bracing routine, eight back-friendly moves with easy progressions and a 10-minute routine for 3 days a week.

The 5 days

5 days to a core that works for real life

The order I use with clients: find your starting point, learn to breathe and brace, train the front, then the sides and back, then carry it into everyday life.

Your core, explained + a gentle self-check

Why your core is so much more than abs, plus four simple checks, including a gentle diastasis check, so you know where you're starting.

◷ 10 min

Breathe and brace

360 breathing, exhaling on effort, a light everyday brace and pelvic floor awareness without over-squeezing.

◷ 5-10 min

Dead bug, bird dog + the plank ladder

The anti-movement basics, with planks that start at the wall or counter and work down to the floor.

◷ 10 min

The sides and back of your core

Side plank progressions, glute bridges and the suitcase hold and carry in about 10 minutes.

◷ 10-15 min

Everyday core + your plan

Lifting groceries and kids safely, sitting and standing habits and a 10-minute routine for 3 days a week.

◷ 10 min

By day 5 you have

Your own core baseline
A simple breathing and bracing routine
Eight back-friendly core moves with easy progressions
A 10-minute routine for 3 days a week

Is this core challenge for you?

Made for women 25+ who want a stronger core without endless crunches, feel their back or posture could use support, or simply want a safe place to start. It is everyday movement coaching, not treatment for back pain, diastasis recti, prolapse or any medical condition. If you are pregnant or postpartum, have had recent abdominal surgery or a hernia, or have osteoporosis, follow your care team's plan first.

Right now

Core work feels confusing

Crunches and sit-ups are all you know
Your lower back complains when you lift
You hold your breath during hard moves
You are not sure which exercises are safe for you

After 5 days

You have a core routine that makes sense

You know your starting point
You can breathe and brace with ease
Planks and side planks at your level
Ten minutes, 3 times a week, keeps it going

Coach Luke

Trainer and nutrition coach for women 25+

I am a NASM-certified personal trainer and corrective exercise specialist (CES), a NESTA nutrition coach, and I have 20+ years in health and fitness, plus years of martial arts training where a strong, steady core is everything. The core that matters is the one that protects your back and handles real life, not the one in magazine photos.

These five days give you a safe place to start and a routine you can keep.

No flat-belly or six-pack promises
No supplements or gadgets
Clear notes on when to get checked

Free 5-day challenge

Your core starts here

Day 1 lands in your inbox a few minutes after you sign up.

Free. Unsubscribe anytime. I never share your email.

This challenge is general wellness education and coaching, not medical advice, and it does not diagnose, treat or cure any condition. Get checked promptly for new or worsening back pain with numbness, weakness or bladder or bowel changes, a bulge that hurts, or pain during or after exercise that does not settle.

If you are pregnant or postpartum, have diastasis recti, prolapse or leaking, recent abdominal surgery or a hernia, osteoporosis or high blood pressure, or a history of an eating disorder, please talk with your doctor or a physical therapist first. A pelvic floor physical therapist is ideal for pregnancy, postpartum and pelvic floor concerns. Individual needs vary.