Deep Core Rebuild: 28-Day Transverse Abdominis Training Plan

If you've been doing crunches and sit-ups but still feel unstable during heavy lifts, experience lower back discomfort, or notice your neck screaming during ab work, you're not alone. Most women are training their abs—but ignoring the deeper muscles that actually hold everything together. Your transverse abdominis, pelvic floor, and deep stabilizers are the foundation of every movement you make, from deadlifts to picking up groceries. When these muscles are weak or underactive, your body compensates in ways that lead to pain, injury, and plateaus. This 28-day training plan takes you beyond surface-level ab work and into the kind of deep core training that changes how your entire body functions. You'll get four weeks of progressive workouts—each week building on the last—with clear set-by-set layouts, form cues that ensure you're activating the right muscles, and modifications for home or gym. Whether you're postpartum, returning from injury, or just tired of feeling unstable under load, this plan meets you where you are. Expect standing exercises, floor work, and kettlebell-based movements that challenge your core to actually stabilize your spine and pelvis the way it's designed to. Shaina has spent years helping women build strength that lasts—not just strength that looks good in the mirror. Her functional approach prioritizes movement quality, long-term resilience, and programs that fit into real life. This isn't a six-pack challenge. It's a complete rebuild of the muscles that support every rep, every run, and every day. In 28 days, you'll have a tighter, stronger, more capable core—and the confidence that comes with it.