Strength for Yoga Presents:
5 Weeks to A STRONG CORE
Build a strong 360° core with our new follow-along program!
As featured in:
Have you been doing the same core exercises for years, but never seem to progress?
Are you bored with crunches and ready for something new and different?
Do you want to feel stronger in your yoga poses, in your strength training lifts, and in your daily life?
INTRODUCING 5 WEEKS TO A STRONG CORE
About 5 weeks to a strong core
Hi! We’re Jenni Rawlings and Travis Pollen, PhD.
We understand the value of a strong core, and we understand how busy our lifestyles are in 2024.
So we decided to put our heads together and design the ideal program for maximal core strength with a minimal time commitment!
As a longtime yoga teacher (Jenni) and Exercise Science professor (Travis), we bring a unique perspective to strength programming that’s grounded in scientific research.
Build a resilient core in 360° with us in this one-of-a-kind program!
What’s included in 5 Weeks to a Strong Core?
A series of 12 follow-along, 360° core strength practices
Each practice is only 15 minutes long!
Bodyweight workouts – no weights required!
A new practice is delivered to you every 3 days for 5 weeks
Lifetime access to all 12 practices at the end of the 5 weeks, so you can go back and repeat the entire program any time
Here’s what our beta testers had to say about 5 weeks to a strong core
“I loved this program! I really liked that there were variations to the poses which helped progress the difficulty level.
Also, I especially enjoyed that the exercises were challenging but didn't feel excruciating, I could do them with ease and a moderate amount of effort, but still feel very worked out afterwards.”
–Citlalli D., Yoga Teacher | Veracruz, Mexico
“There are so many things I loved in this program! If I had to mention only three, here they are:
1) Exercises are simple to follow, but very effective (felt the difference already after one week). 2) Instruction is clear and supportive - no fear of doing it wrong! 3) Jenni and Travis are fun to work out with, I love their jokes. Overall, highly recommended!”
– Vlad'ka S., Fascial Fitness and yoga coach | Prague, Czech Republic
“It's amazing how just 15 minutes every 3 days can be so effective. Each workout felt like a movement education video podcast, as I applied the discussion to my practice immediately and learned on the way. Now that the program has ended, I feel that my movements (requiring core engagement) are smoother and more efficient. I highly recommend this program to anyone interested in building strength and gaining confidence in their core!”
–Igor L., Nomad Yoga Teacher and Growth Marketing Consultant | Tel Aviv, Israel
WHAT IS THE CORE ANATOMICALLY?
We typically see “the core” treated as the abdominals only.
By this definition, “core work” is relegated to exercises that target the front of our torso, such as crunches and sit-ups.
However, while the abdominals are certainly part of the core, the full region of the core actually consists of so much more!
Anatomically, the core is the entire trunk region, which is comprised of the torso, pelvis, and hips. This includes the abdominals, obliques, spinal erectors, glutes, hip flexors, hip adductors, transverse abdominis, multifidus, diaphragm, etc.
ARE CRUNCHES ALL WE NEED FOR CORE STRENGTH?
To thoroughly target the entire core, we must do more than crunches and sit-ups!
Crunches and sit-ups are fine exercises and certainly qualify as “core work,” but these exercises alone don’t strengthen our core in a complete way.
For full core strengthening, we must work our entire trunk region in 360°: the front, sides, and back (not just the front!).
This was a guiding principle in the creation of 5 Weeks to a Strong Core. We target much more than just the abdominals in this program!
A SERIES OF 15-minute core strength practices
Bodyweight only – no weights required!
led classes taught by Travis and demonstrated by Jenni – just hit play and follow along!
FUNCTIONALLY, WHAT’S THE ROLE OF THE CORE?
As the link between the legs and the arms, the role of the core is to transfer, generate, and absorb force between the upper and lower body.
The core consists of the trunk or spine region of the body. This area can move in 6 main ways:
spinal flexion (rounding forward)
spinal extension (backbending)
spinal lateral flexion (side bending)
spinal rotation (twisting)
Instead of focusing solely on crunches – which only target spinal flexion – our exercise selection in 5 Weeks to a Strong Core moves the spine in all its directions of motion. This makes for well-balanced, 360° core strengthening!
HOW SHOULD WE TRAIN THE CORE?
Because the core performs multiple roles, we should train it in a multitude of ways!
Thorough core strengthening includes exercises that…
Challenge stability
Resist motion (a.k.a. isometrics)
Move the spine dynamically through a range of motion
Luckily, we cover all of these bases in 5 Weeks to a Strong Core. You’ll improve your core stability and build both isometric and dynamic core strength through the exercises in this program.
Here’s what our beta testers had to say about 5 weeks to a strong core
“I loved the variety of exercise and especially appreciate that the workouts were only 15 minutes long. I was amazed at how much impact only two rounds of 10 reps or less could be so effective. Definitely feel stronger from this program!”
–Barb H., Retired | Virginia, USA
“I loved how the program was structured. I thought all the warm ups and exercise selection was also very well thought out. I knew I was doing the exercises correctly because the soreness always comes the day after! I thoroughly enjoyed this program and grateful to have taken it!”
–Nabilla S., Yoga Instructor & Integrative Health Coach | Kuala Lumpur, Malaysia
“I liked the variety and the explanations of body impact. Good length of time to the practices! Really liked exercises. Can tell a difference in core. I teach yoga and mat Pilates. Look forward to using some of these exercises in my classes. Thank you!”
–Colleen M., yoga, barre, and mat Pilates teacher | Clive, Iowa
How will this program enhance your yoga practice and your life?
MORE Accessible YOGA POSES
A strong core supports arm balances in yoga.
Inversions like handstand and headstand use core strength for a vertical alignment.
Chaturanga (yoga’s push-up) requires a strong core to practice smoothly; improved core strength makes this pose less challenging!
STRENGTH TRAINING LIFTS
If you strength train, a strong core will help support many of your lifts.
Foundational strength exercises like squats and deadlifts benefit from strong core muscles that can brace the spine.
Pull-ups and push-ups use core strength to maintain a “plank” position as you move.
DAILY LIFE
Feel stronger for whatever comes your way in life, from carrying heavy groceries to moving furniture to slinging containers of dog food and kitty litter.
Feel confident and empowered in your body and its awesome capabilities.
Try 5 Weeks to A Strong CORE for 30 days risk free!
Our Guarantee
We’re so sure you’re going to love 5 Weeks to a Strong Core that we’ll guarantee it. You can try 5 Weeks to a Strong Core for the next 30 days with a 100% money-back guarantee.
If you aren’t completely satisfied with our program after 30 days, simply let us know and we’ll refund 100% of your purchase, no questions asked.
Frequently Asked Questions
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The equipment requirements for this program are minimal! We use one yoga block (or similar household item) and one yoga blanket or towel that you can slide on a smooth floor. (If you’re practicing on carpet, you can easily use paper plates or glider discs instead!)
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No, the equipment does NOT come with the program. It must be purchased separately.
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Yes, this program consists of follow-along practices. Simply press play on the video, and perform the exercises alongside us in real time.
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No, this program is NOT yoga with added resistance. It’s core strength practices designed to supplement a yoga practice.
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Each practice is 15 minutes long. The overall program consists of 12 practices, delivered via email once every 3 days over the span of 36 days (about 5 weeks).
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Upon purchasing, you’ll receive an email with a link to begin the program. You can use this link to initiate the program whenever you’re ready to begin. Once you begin, you’ll receive an email every 3 days with a link to the next practice video. The videos will be housed on JenniRawlings.com.
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You’ll have lifetime access. After the final practice, you’ll receive a link to a summary resource with all 12 practices so you can go back and repeat any practice at any time.
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If you can’t do a practice on the day you receive it, simply do it the next day or as soon as it’s convenient for you.
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The practices are designed to be completed every third day to allow for plenty of recovery and maximize physiological adaptations. But if you’d prefer to do them more frequently, you could wait until you’ve received a few practices to get started.
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No, these are digital products.
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Yes, this program is designed to be accessible for beginners (but it will still challenge intermediate and advanced practitioners, as well!). That said, we do assume familiarity and competence with basic movement patterns that are common in yoga.
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Yes. The practices are delivered every 3 days, leaving two days in between for other physical activities of your choice or rest.
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No, this program is suitable for people of all genders.
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This program is suitable for adults of all ages, with no upper limit. It’s never too late to build core strength!
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Yes, this program is suitable for anyone who’s interested in strengthening their core!
Disclaimers
and Notes:
5 Weeks to a Strong Core is an e-product. No physical product will be shipped. After you order, you will get INSTANT ACCESS to start the program. We are required by the FTC to state what “typical” results are. The results depicted on this website are real results from real users. If you don’t adhere to the practices, you shouldn’t expect to get the same results.
The information contained in 5 Weeks to a Strong Core is for educational purposes only. The viewer assumes the risks associated with performing the exercises described within, which may be dangerous if done incorrectly. The creators advise viewers to take full responsibility for their safety and know their limits. The exercises in this program are not intended as a substitute for any exercise routine that may have been prescribed by your doctor. Please consult your physician before beginning this or any other exercise program.
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