Deep Core vs Prep Mobility

Your six-pack does nothing for your spine. Most workouts train the outer core - the visible muscles that look strong but don't protect you. Deep Core trains the muscles underneath: the deep stabilisers that wrap your spine and pelvis like an internal corset. The ones missed by crunches, planks, and every conventional ab routine. Just 5 minutes a day, completely hands-free. HOW IT WORKS Deep Core uses guided breathwork drills built on a simple principle: a forceful exhale creates the internal pressure that activates your deepest core muscles. The app coaches you through each breath - exhale, hold, inhale - with a calm voice, a clear timer, and gentle animations. Just follow along. No equipment, no floor mat required, no gym. THE EXERCISES • The Hour Glass - deep core activation through forced exhalation • Toe Taps - TVA and hip-flexor control • Glute Bridge - glutes and posterior chain • Bird Dog - contralateral spine stability • Beast - full-body deep core hold THE SCIENCE Deep Core targets the muscles research links to a pain-free, stable spine: • Transverse Abdominis - your internal corset • Pelvic Floor - co-activates to stabilise the pelvis • Multifidus - deep spinal muscles; their weakness is one of the strongest predictors of chronic lower back pain • Diaphragm - the breath that powers it all Grounded in published research on spinal segmental stabilisation, and inspired by the "cat vomit" exercise from The 4-Hour Body. BUILD THE HABIT Meet Beanie, your daily companion. Beanie lives on your home screen, tracks your streak, and celebrates every time you show up. One exercise a day is all it takes to build a stronger, more stable core over time. PRIVATE BY DESIGN Your progress stays on your device and syncs privately via iCloud. We never sell your data or use it for advertising. Analytics are optional and anonymous - you're always in control. Stronger from the inside out. Start today. Consult your doctor before starting any exercise program. If you experience pain or discomfort, stop immediately and seek medical advice.

Prep Mobility helps everyone make mobility, stretching, warm-ups and recovery part of training, without hunting for another video or guessing what to do next. Open Prep before a session, after training, or when something feels tight. Choose a guided routine, target a body area, build your own routine, or ask Coach for a routine based on how you train. BUILT AROUND TRAINING Prep is designed for the moments around your main sport or workout: - Warm up before runs, rides, lifts, matches and gym sessions - Cool down after effort with simple recovery routines - Target tight areas such as hips, calves, shoulders, ankles and lower back - Follow short guided routines with timers, clear visuals and simple controls - Save favorite routines and repeat what works - Track progress with a weekly goal, streaks, points and reminders YOUR PLAN Answer a few questions and Prep builds a plan around your goal, the areas you want to work on and how many days a week you have. Each session shows why it's in your plan, and a re-test at the end of each block shows how far you've come. PREVENT & STRENGTHEN Short strength routines for knees, hips, calves and core, to build resilience for running, sport and everyday life. They use your bodyweight, a step, a band or a single weight. GUIDED MOBILITY ROUTINES Start from ready-made routines for warm-ups, cool-downs, full-body mobility, recovery, desk breaks, travel, sleep wind-downs and specific body areas. Each routine is structured so you can press start and move. Timed moves, exercise visuals and simple controls keep the session easy to follow. TARGET WHAT NEEDS WORK Pick the area that needs attention and find exercises matched to that part of the body. Prep includes mobility and recovery work for common tight spots, including hips, hamstrings, calves, ankles, shoulders, back and more. ASK COACH Coach is the AI-powered mobility assistant inside Prep. Ask what to do before a run, how to cool down after training, which exercises suit a tight area, or how to build a routine around your time, equipment and sport. Coach can generate a focused routine, explain individual exercises, suggest adjustments, and help you understand why a move belongs in your routine. Coach also knows your plan week, so it can tell you what's next and why. BUILD YOUR OWN ROUTINE Create custom routines from the exercise library. Choose exercises, adjust durations, save your routine and reuse it whenever you need it. STAY CONSISTENT Mobility works best when it becomes part of the week. Pick a weekly goal and build your streak: once you hit your goal, rest days keep it going. Every session earns points toward new levels and stamps, and reminders help you keep the habit. SUBSCRIPTION ACCESS Prep Mobility requires an active subscription to use the full app after onboarding. A subscription unlocks your plan, guided routines, Coach, custom routines, saved routines, streaks, history and the complete mobility library. Monthly and yearly subscription options are available in the app, with any free trial or introductory offer shown before purchase. You can manage or cancel your subscription through your Apple Account settings. IMPORTANT Prep Mobility provides stretching, warm-up, mobility and recovery guidance only. It does not diagnose, treat or replace care from a qualified clinician. If you have pain, an injury or a medical condition, seek advice from a qualified professional before starting a routine. Terms of Use: https://prepmobility.app/terms Privacy Policy: https://prepmobility.app/privacy Questions or feedback? Email hello@prepmobility.app