FREE 24 Core Strengthening Exercises PDF Guide

FREE 24 Core Strengthening Exercises PDF Guide

Get 24 core exercises with detailed instructions and expert guidance designed to help you build functional strength and reduce back pain.

Progressive Challenges: Continuously improve your strength with structured exercises designed to gradually increase in difficulty.
Exercise Targets: Learn about muscles and techniques that many people neglect during core strengthening.
Customizable Routine: Tailor the exercises to your fitness level and daily schedule.
Detailed Instructions: Each exercise comes with step-by-step instructions to ensure proper form.
Fits Most Schedules: Each exercise can be completed in just minutes and is designed to fit any busy routine.

Here's how this PDF has helped my clients:

Learn About Your Core: Understand the anatomy and function of core muscles for better results.
Functional Strengthening: All exercises come with proper instruction to maximize effectiveness and prevent injuries.
Easy Start-up: Begin with simple progressions and advance to challenging exercises over time.
Flexible Schedule: Exercises can be done any time of day at home with little to no equipment.
Visual Demonstrations: Each exercise includes photos demonstrating proper form and technique.

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Patient Testimonials

Read what patients have to say about my services!

Michael has been a vital partner to help me overcome injuries and identify areas of weakness. He constantly assesses and adapts interventions to encourage recovery. The stretch, glide, manipulate, and dry needling techniques have helped keep me active.

-Chris A.

My time with Dr Derry was worth every penny. After suffering with pain from a car accident almost 4 years ago Physical Therapy was the key to increasing my strength and decreasing my pain. Dr Derry worked with my crazy working mom schedule and traveled to both my home and place of business. I highly recommend Dr Derry.

-Jill M.

Dr. Derry was extremely helpful with developing my in-home program. My back is much better than it was a couple of weeks ago. He gets to know what your goals are, then works on a individual plan with you. Very good experience!

-Christine T.

Hi, I'm Dr. Michael Derry, DPT, OCS

A trusted Doctor of Physical Therapy with nearly ten years of experience. I have earned my Doctorate in Physical Therapy from Bradley University and I am a board-certified orthopedic clinical specialist.
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Specializing in core strengthening and orthopedic care, I am helping people to improve their strength and resiliency. Based in Jacksonville, Florida, I offer personalized care as a concierge physical therapist via Revision Health Services.
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I have also been an adjunct professor and wrote a book on core strengthening available on Amazon!
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My approach combines evidence-based practices with real-world experience to provide safe and effective exercise routines.
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Let me guide you through a comprehensive core strengthening training that will transform your strength and daily life.

Dr. Michael Derry

Transform Your Core in Just 5 Minutes a Day

Experience the difference that evidenced based exercises can make in just minutes per day!

Are you a busy adult looking for an easy way to strengthen your core?

Many people don't realize that just a few targeted exercises can make a bigger difference than hours of traditional sit-ups and crunches.

Unlike generic exercise programs that offer vague guidance, this guide provides specific exercises tailored to common movement problems that lead to back pain and weakness.

I'm going to guide you through 24 core exercises that I've used with thousands of people just like you.

These exercises will enable you to build up your core stability from the comfort of your home, which will allow you to get some quick wins on the journey.

With the right guidance, you can begin building the foundation of true health today—a strong core!

Download Your FREE PDF

Join many others who have strengthened their cores and improved their daily lives. Begin your transformation with these simple yet effective exercises.

What You Get:

24 core strengthening exercises with detailed instructions
Photos demonstrating proper form for each exercise
Progressive workout plans to fit your schedule
Tips for maximizing effectiveness and preventing injury
Beginner-friendly options for all fitness levels

Don't let another day pass without taking action toward a stronger, healthier you. Download this guide today and start building the core strength you've always wanted.