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210
Workout

Waist and core: intermediate level

~9 min.
~108 kcal
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This workout focuses on deep core training — targeting the transverse abdominis, obliques, and spinal stabilizer muscles. These are the muscles responsible for a flat stomach, a defined waist, and a solid foundation for the entire body during any type of movement, from athletic to everyday activities.

The program is designed for people with an intermediate fitness level. Exercises are performed in a set format using FISIO functional loops — the unstable surface automatically engages the deep core muscles that are difficult to target with machines or a barbell.

The workout includes:

  • Stabilization and anti-rotation exercises — the foundation of a strong core
  • Rotational movements for the obliques and waist
  • Functional slides and planks that load the entire trunk comprehensively
  • Back extension exercises for balance between the anterior and posterior chain

Pay close attention to your breathing: exhale on the effort, and keep your core braced throughout each exercise. Avoid lower back sagging in planks and slides — this is a key mistake that reduces core engagement and puts the spine at risk.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
Back extension
1
Level: 2
10
Sumo squat
1
Level: 2
10
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Main exercises
I slide
9
Level: 2
R1
8
I slide
9
Level: 2
R2
8
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Y slide
9
Level: 2
R1
8
Y slide
9
Level: 2
R2
8
T slide
9
Level: 2
R1
8
T slide
9
Level: 2
R2
8
Y adduction
6
Level: 2
R1
10
Y adduction
6
Level: 2
R2
10
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Low pull - Triceps
8
Level: 2
R1
6
Low pull - Triceps
8
Level: 2
R2
6
Explosive push ups
10
Level: 2
R1
4
Explosive push ups
10
Level: 2
R2
4
Narrow grip pushups in plank
8
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R2
10
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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