A step-by-step 4-week ebook that rebuilds your core with precise breathing, bracing, and positioning - without triggering back or hip flare-ups. Master four foundational moves (plank, lying leg raise, bird dog, and a single-leg raise alternative) to hit clear benchmarks by week four: a clean 60-second plank and 10 controlled leg raises. Includes printable trackers, cue cards, and a pain-safe progression playbook so busy adults can get reliable results in 7–15 minute sessions.