Core Foundation for Posture
Build real core strength that actually improves your posture, not the kind that just makes your abs look good.
Most people think core strength means six-pack abs. In the context of posture, the core is your deep stabilization system, the transverse abdominis, pelvic floor, multifidus, and diaphragm, and its job is to create intra-abdominal pressure that holds your spine neutral under load. This program builds that system from the ground up using corrective principles, turning your core into the structural foundation it was designed to be.
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Your Program Guide
8 weeks
Program duration
5x per week
Recommended frequency
~17 min
Per session
How to follow this program
Do one session 5 days a week. Each session takes about 12 to 17 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-4: 5 exercises, about 12 minutes. Weeks 5-8: 9 exercises, about 17 minutes. 5 new exercises come in, 1 drops off. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 5 exercises each session, about 12 minutes. Focus on learning good form.
Weeks 1-4
5 exercises
about 12 min
Do these 5 exercises each session, about 12 minutes. Focus on learning good form.
Weeks 1-4
5 exercises
about 12 min
Your routine each session
- 1Diaphragmatic Breathing
- 2Dead Bug
- 3Bird Dog
- 4Glute Bridge
- 5McGill Curl-Up
Short on time? Do just Dead Bug, Bird Dog, Glute Bridge, McGill Curl-Up (about 7 min).
Phase 2ProgressionDo these 9 exercises each session, about 17 minutes. 5 new exercises come in, and 1 you have already learned drops off your list. This phase has the most challenging moves in the program.
Weeks 5-8
9 exercises
about 17 min
Do these 9 exercises each session, about 17 minutes. 5 new exercises come in, and 1 you have already learned drops off your list. This phase has the most challenging moves in the program.
Weeks 5-8
9 exercises
about 17 min
Your routine each session
- 1Dead Bug
- 2Bird Dog
- 3Glute Bridge
- 4Single-Leg Glute Bridge New
- 5McGill Curl-Up
- 6Pallof Press (Anti-Rotation Core) New
- 7Hollow Body Hold New
- 8Plank with Hip Extension New
- 9Side Plank New
No longer in your routine: Diaphragmatic Breathing. You have learned these, so keep them for days you want extra work.
Short on time? Do just Dead Bug, Bird Dog, Glute Bridge, Single-Leg Glute Bridge (about 7 min).
Do any of these sound familiar?
- Lower back pain during or after exercise, especially core exercises
- Core exercises like planks and sit-ups that seem to make back pain worse
- Belly that protrudes even when you try to hold it in
- Feeling like your core is weak despite training it regularly
- Instability or wobbling during single-leg movements
Why this happens
The root causes behind core foundation for posture.
- Inhibited transverse abdominis from anterior pelvic tilt and hip flexor dominance
- Pelvic floor dysfunction reducing the intra-abdominal pressure system
- Superficial core compensation, the rectus abdominis and obliques working overtime for stability they shouldn't be providing
- Disconnect between the core and the diaphragm disrupting the breathing-bracing mechanism
Why this works
The deep core muscles, transverse abdominis, pelvic floor, multifidus, are the body's internal corset. When they work, the spine stays neutral under load and postural muscles can do their jobs. When they don't, the body substitutes with superficial muscles and compensation patterns that create chronic tightness and pain. This program reactivates the deep system before building the load capacity of the whole core.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
8 more videos included with purchase.
Unlock all 10 exercises
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Unlock all exercises, $97Frequently asked questions
Is this the same as regular ab training?
No. Regular ab training targets the superficial muscles, rectus abdominis, external obliques. This targets the deep stabilization system that those muscles sit on top of. Both have a place, but the deep system comes first.
I do 100 sit-ups a day and still have back pain. Why?
Sit-ups primarily work the hip flexors and rectus abdominis, and in the presence of anterior pelvic tilt, they actually reinforce the dysfunction driving the back pain.
Do I need any equipment?
No. Everything is bodyweight. A yoga mat is helpful but optional.
Will this help with diastasis recti?
The deep core focus, particularly transverse abdominis and pelvic floor activation, is exactly what is used in diastasis recti rehabilitation. This program is appropriate for that condition.
Can I do this alongside my regular workout program?
Yes, in fact, this is designed to be a foundation layer under your existing training. Do it before or separately from your main workouts.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
- Full access to your purchased programs
- Stream every exercise from your phone
- Track your progress on any device
- Free on iPhone and Android
Free on iPhone and Android.
What's included
- 10 progressive core corrective exercise videos
- Deep core vs. superficial core education in video 1
- Breathing and bracing technique instruction
- Lifetime access on any device
- 30-day money-back guarantee
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