By the end of this challenge, you’ll be able to:
✅ Activate and strengthen your deep core muscles effectively
✅ Improve posture, balance, and spinal alignment
✅ Reduce lower back discomfort through better stability
✅ Perform functional movements with greater control
✅ Build a foundation for more advanced strength or fitness training
A focused 10-day challenge to strengthen your abs, obliques, and lower back improve balance, stability, and posture fast.
This 10-day self-paced challenge is designed to help you build a stronger, more stable core using simple, effective bodyweight exercises. Each day focuses on improving control, balance, and posture through progressive routines that target the deep muscles of your midsection.
No equipment, no gym just focused daily sessions that strengthen your foundation, support your spine, and enhance total-body performance. Perfect for beginners or anyone looking to reset and re-engage their core.
Duration: 10 Days (Self-paced)
Difficulty Level: Beginner Friendly
Certification: Extra Hallam Certificate of Completion
Understanding your core muscles (abs, obliques, and lower back)
Breathing and bracing techniques for proper engagement
Foundational routine for control and stability
Static core holds (planks, side planks, glute bridge holds)
Balance and coordination training
Correct posture and alignment principles
Controlled crunches, leg raises, and bird-dogs
Movement quality vs. quantity
Mind-muscle connection focus
Lower abs and deep core engagement
Pelvic stability drills
Safe spinal positioning and neutral alignment
Core strength applied to daily movement patterns
Standing and rotational stability training
Postural correction flow
Twists, side bends, and rotational power drills
Improving symmetry and control
Stretching for lateral flexibility
Exercises to stabilize and protect the spine
Core–glute connection work
Breathing techniques for back care
Extended core holds and circuit combinations
Increasing time under tension safely
Core endurance tracking
Linking upper and lower body through the core
Functional compound bodyweight movements
Dynamic stability exercises
Final challenge routine combining all progressions
Post-challenge mobility & recovery
How to maintain and build beyond the 10 days
🎥 10 Guided Core Workout Videos
📋 Daily Training Calendar (10-Day Plan)
🧠 Core Activation & Breathing Tutorial
📈 Progress Tracker & Posture Assessment Sheet
🎓 Extra Hallam Certificate of Completion
Beginners starting core training
Busy individuals wanting short daily sessions
Athletes or fitness enthusiasts needing a strong foundation
Anyone seeking better posture, stability, and confidence
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