Primal 7 Core Stability Program


A lot of people think about their abs when they hear the word “core” but your core is actually made up of over 30 different muscle groups! The rectus abdominis, transverse abdominis, internal and external obliques, pelvic floor muscles, gluteus maximus, the diaphragm, erector spinae, multifidi, latissimus dorsi, and trapezius, are all part of your core, for example. (Don’t worry, you don’t need to learn the names to do this program!)

Your core muscles help to connect your upper body to your lower body while also stabilizing your spine. They are extremely important because they help take increased loads off your spine, distributing weight to your upper and lower body so you can move efficiently and effectively with less chance of injury. 

Your core is active during just about every single movement you make throughout the day, starting with getting out of bed in the morning. It holds up your body as you walk, sit, bend over, squat, and get in and out of cars. This program was created with the goal of helping you to develop not only a stronger core but also a lifestyle of healthier everyday movements.


What is it?

Our Core Stability program is made up of three key videos that fuse instruction with follow-along routines. The videos will guide you through learning proper alignment, developing balance, improving coordination, and increasing core strength. Led by Jenna Ellis, PT, this program was designed to help you increase core strength, stability, mobility, and control – and, by extension, improve your everyday movements. 

This program will help you:

  1. Learn and practice proper alignment

  2. Learn how to properly activate key muscles in order to stabilize your spine.

  3. Maintain proper alignment while you move.

  4. Increase core strength and endurance.

Is this program for you?

This program was designed for anyone who…

  • wants to improve their core stability, strength, and/or mobility

  • wants to improve their posture and everyday movements

  • is looking for a daily routine that targets their core


What to expect:

Like our Foundations Program, this program is based on the ABCs of healthy movement; alignment, balance, and coordination. 

The videos range from 14 to 18 minutes long and increase in difficulty. Video One zeroes in on alignment, Video Two is all about balance, and Video Three incorporates coordination. Since each video builds upon the video(s) before it, we encourage you to go in order and progress onwards once you feel strong and proficient with each video. Listen to your body, set your own pace, and do what feels right for you.

How much time will it take?

The videos in this program range from 14 to 18 minutes long. 

To make the correct form stick, build and maintain strength, and really reap the benefits of this program, we recommend you do these routines daily or every other day. You need to convince your body to change by repeating the correct movement over and over until it becomes normal!

The three videos are meant to go in order, but there is no set pace. You may choose to advance to Video 2 after a month or you may find you feel ready to move on after a week. Ultimately you have to check in with yourself and progress when it feels right. Perhaps Video 3 will give you a routine that you practice for years to come!

How to get started:

Please consult your healthcare professional before you begin any new program.

For this program, all you’ll need is a Primal 7 system and the four videos below:

Core Stability Program Introduction Video

Core Stability Video 1: Alignment

Core Stability Video 2: Balance

Core Stability Video 3: Coordination


About our Instructor:

Jenna Ellis, Physical Therapist, Primal 7 Wellness TeamJenna Ellis, Physical Therapist, Primal 7 Wellness Team

Jenna Ellis is a Physical Therapist. Throughout her ten-year career, she has specialized in orthopedics, post-op surgical patients and young athletes. Jenna has also worked in the homecare setting and loves getting people of all ages back to the game of life.  Prior to becoming a Physical Therapist, she was an Athletic Trainer working with high school and college-level athletes.

Jenna obtained her Bachelor’s Degree in Sports Medicine Athletic Training from the University of South Florida in 2007 and then went on to graduate from the University of Central Florida with a Doctorate in Physical Therapy in 2010.

You can learn more about Jenna here.


We’re listening.

We hope that our Core Stability Program helps you improve your everyday movements and Conquer Your Can’t.  We’d love to hear about your progress and are always open to suggestions as to what we can do to make our programs better. Whether you want to share an update, request a new program, or give us feedback, don’t hesitate to reach out.

You can comment below, email us at, or call us at 512-899-2054.

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