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Workouts / Сильный кор и пресс
176
Workout

Core for Good Posture

~1 h. 6 min.
~792 kcal
⁉️ Comments

This workout targets the deep core muscles, spinal stabilizers, and the muscles that keep the shoulder blades and shoulder girdle properly aligned. Their weakness is most often behind poor posture, chronic lower back pain, and that feeling of back fatigue at the end of a workday.

The format is a moderate-intensity circuit workout using FISIO functional suspension straps. The unstable base of the straps engages small stabilizer muscles that are nearly impossible to load on fixed-path machines. Each exercise is performed without axial load on the spine — the straps allow you to adjust intensity by changing your body angle.

  • Who it's for: adults of any fitness level who want to improve their posture, strengthen their back, and build core stability.
  • Especially suitable for those who sit a lot: office workers, drivers, and students.
  • Alternate the zones of effort: back exercises are followed by core or leg movements — this allows the muscles to partially recover within the circuit.
  • Pay attention to pelvic position and a neutral spine in every exercise — that is what makes a posture-focused workout truly effective.

Do this workout 2–3 times a week, and within a few weeks you'll notice that keeping your back straight starts to feel natural rather than something that requires constant reminders.

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
Round 1
Y-T-I adduction
6
Level: 2
R1
4
T slide
9
Level: 2
R1
8
Butterfly
5
Level: 2
R1
10
Rotation with load
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R1
10
I slide
9
Level: 2
R1
8
T - Abduction
7
Level: 3
R1
10
Reverse plank leg abduction
5
Level: 2
R1
12
Back extension
5
Level: 3
R1
10
Y slide
9
Level: 2
R1
8
I - Abduction
8
Level: 3
R1
10
Y adduction
6
Level: 2
R1
10
Hammock - Dolphin
1
Level: 2
R1
5
A - Abduction
5
Level: 2
R1
10
Golf
1
Level: 2
R1
6
Round 2
Y-T-I adduction
6
Level: 2
R1
4
T slide
9
Level: 2
R1
8
Butterfly
5
Level: 2
R1
10
Rotation with load
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R1
10
I slide
9
Level: 2
R1
8
T - Abduction
7
Level: 3
R1
10
Reverse plank leg abduction
5
Level: 2
R1
12
Back extension
5
Level: 3
R1
10
Y slide
9
Level: 2
R1
8
I - Abduction
8
Level: 3
R1
10
Y adduction
6
Level: 2
R1
10
Hammock - Dolphin
1
Level: 2
R1
5
A - Abduction
5
Level: 2
R1
10
Golf
1
Level: 2
R1
6
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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