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178
Workout

Strong core for upright posture

~9 min.
~108 kcal
⁉️ Comments

A weak core is one of the main causes of poor posture, lower back pain, and rapid fatigue during any kind of physical activity. When the deep muscles of the abdomen, back, and pelvic floor fail to perform their stabilizing function, the spine is forced to "find support" through improper body positioning. The result is rounded shoulders, a forward head posture, and chronic tension in the neck and lower back.

This FISIO functional suspension trainer workout is designed for comprehensive core strengthening: targeting not only the rectus abdominis but also the deep stabilizers, back extensors, obliques, and glutes. This approach builds posture from the inside out — you won't just be "holding your back straight," but will actually have the physical capacity to maintain proper body alignment without extra effort.

  • 15 exercises with progressive difficulty — from mobility to strength work.
  • Focus on spinal stabilization, balance, and core control.
  • Suitable for people with an intermediate fitness level, including those with a sedentary lifestyle.
  • Perform each movement mindfully: maintain a neutral spine position and keep your breathing steady throughout.

Regular practice of this routine can help reduce the load on the intervertebral discs, improve overall well-being, and give the body a collected, confident appearance.

Warm up
High pull - Squat
1
Level: 1
12
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
High pull - Squat
1
Level: 1
12
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
Lower back stretch with rotation
1
Level: 1
15 sec.
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Main exercises
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
I slide
9
Level: 2
R1
8
I slide
9
Level: 2
R2
8
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
T slide
9
Level: 2
R1
8
T slide
9
Level: 2
R2
8
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
Y slide
9
Level: 2
R1
8
Y slide
9
Level: 2
R2
8
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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