Back Safe Core is a low back–friendly core training series designed to improve trunk stability, control, and confidence with movement. This program emphasizes core engagement without excessive spinal motion, making it ideal for anyone transitioning out of physical therapy, managing recurrent low back pain, or looking for a safe way to maintain core strength. Each workout follows a Tabata-style format (30 seconds of work, 15 seconds of rest) so you can simply start the timer and move through the exercises without needing to track reps. The focus is on quality of movement, breathing, and control, not speed or exhaustion. Exercises are intentionally selected to challenge the core through anti-extension, anti-rotation, and lateral stability, which are key components of protecting the low back during daily activities like lifting, walking, and standing. This series can be used as: • A standalone core routine • A supplement to other fitness programs • A maintenance option after discharge from physical therapy This program is designed to be back-safe, but you should never push through sharp pain or symptoms that worsen during or after a workout. When in doubt, slow down, regress the movement, or take extra rest.