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33
Workout

Breathing and Core Engagement

~4 min.
~48 kcal
⁉️ Comments

The ability to breathe correctly and maintain a stable body position is the foundation of any training. Without it, even simple exercises are performed with compensations: the lower back becomes overloaded, the shoulders tighten, and the effort goes nowhere near where it should. This workout is designed specifically to build the "breathing — core — movement" connection from scratch or restore it after a break.

The program is suitable for beginners, people with a sedentary lifestyle, and those returning to exercise after a pause or looking to improve posture and reduce tension in the back. All exercises are performed at difficulty level 1, making the workout safe and accessible with virtually no prior preparation.

What to focus on during the session:

  • Breathe consciously — do not hold your breath during exertion; exhale on the effort.
  • In every exercise, gently draw your belly toward your spine — this is the basic core engagement.
  • Maintain a neutral lower back position: it should neither arch excessively nor round.
  • Take your time — a slow pace matters more here than the number of repetitions.

The workout combines stabilization, mobility, and light strength exercises. This format helps not only to activate the deep core muscles, but also to improve thoracic mobility, release tightness in the shoulders, and teach the body to move as a single unit.

Warm up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
W extension
1
Level: 1
8
Rotation 1
1
Level: 1
8
Shoulder rotation
1
Level: 1
8 sec.
I slide (kneeling)
5
Level: 1
12
Press - I Adduction
4
Level: 1
6
Y slide
7
Level: 1
12
Lunge with rotation
5
Level: 1
5
I adduction
6
Level: 2
10
One had pushpup with rotation
1
Level: 1
S1
10
One had pushpup with rotation
1
Level: 1
S2
10
Short extension
1
Level: 1
8
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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