The Real Reason to Train your Core

The Real Reason to Train your Core

Having a strong core is more important than a visible six-pack will ever be. Your core is your entire support system. But don’t get it twisted (or do, because twisting is excellent for your core), the ‘abs’ or six pack are definitely a part of the core system, but not the only part to focus on.

Your core muscles create stability, protect your spine and play a huge role in your everyday activities, from getting up off the couch to carrying your groceries, to bending over to pick something up. Most importantly, they help you stay upright. The core is literally the link between your upper and lower body, so if you want to continue to enjoy a pain-free life of independence and overall strength in everyday activities, you need to train your core more than just for a six-pack.

Challenge your core for 30 days and discover how consistency can truly build a core of steel!


Try it:

Download our calendar and check mark when you have completed the 15-minute core workout below (goal: 3-5 times a week)

           Core Workout Calendar              


Perform 2-4 sets of this core workout – Bird Dog, Dead bug, Plank* – for a minimum of 3 times per week for 30 days, and watch your core, posture and lower back health improve.

15-minute core workout:

Bird Dog

  • Perform for 30 seconds, alternating sides, rest for 30-45 seconds then proceed to the next exercise.


  • Perform for 30 seconds, alternating sides, rest for 30-45 seconds then proceed to the next exercise.


  • Perform for 30 seconds, rest for 1-3 minutes and repeat the circuit


*My Viva Plan members: log in to find printable and video resources for these three moves. Please review them to ensure you have the proper form. 

If you end up finding yourself progressing (i.e. the exercise is no longer challenging), find a variations of these moves in our video resource library!



By SVPT Fitness & Athletics

This website is for informational purposes only. Consult a physician before performing any exercise program, including the programs on this website. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.