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Workouts / Сильный кор и пресс
178
Workout

Core base and stability

~40 min.
~480 kcal
⁉️ Comments

The core is not just the abs. It includes the deep abdominal muscles, lower back, diaphragm, and pelvic floor — everything that keeps the body stable and transfers force between the upper and lower halves. Without a strong and stable core, any movement — whether a squat, a deadlift, or a simple trunk rotation — becomes less efficient and potentially risky.

This workout focuses on developing fundamental body stability: you will work through plank positions, slides, abductions, and pulling patterns, with the trunk acting as the primary stabilizer in each one. Functional suspension straps create an unstable base, which engages the deep muscles more actively than conventional machines or floor-based exercises.

The program is designed for a medium level: the movements are technically mindful but not extreme. It is suitable for those who are already familiar with basic exercises and want to move toward more functional, body-aware training.

  • Maintain a neutral spine position throughout every exercise.
  • Do not hold your breath — exhale on the effort.
  • Control your range of motion: less is more when it comes to precision.
  • Allow enough recovery time between sets — quality matters more than speed.

Warm up
Hammock - Dolphin
1
Level: 2
5
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Toe squats
1
Level: 1
20
High pull
1
Level: 1
12
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Main exercises
I slide
9
Level: 2
R1
8
I slide
9
Level: 2
R2
8
T slide
9
Level: 2
R1
8
T slide
9
Level: 2
R2
8
Y slide
9
Level: 2
R1
8
Y slide
9
Level: 2
R2
8
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
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 (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Low pull - Triceps
8
Level: 2
R1
6
Low pull - Triceps
8
Level: 2
R2
6
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
Bar muscle up
9
Level: 3
R1
10
Bar muscle up
9
Level: 3
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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