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Workouts / Сильный кор и пресс
164
Workout

Core and lower back: balance

~1 h. 6 min.
~792 kcal
⁉️ Comments

This circuit workout is aimed at strengthening the core and lower back muscles, with an emphasis on balance and stabilization. You will work the deep abdominal muscles, back extensors, glutes, and hip muscles — everything that keeps the body in proper alignment during any movement.

The format is a mid-level circuit workout. The exercises alternate between loaded zones to maintain a high pace without overloading a single muscle group. FISIO functional suspension straps allow you to gently adjust the load by changing your body angle — suitable both for those who are just building a foundation and for those who want to add a challenge to familiar movements.

  • Maintain a neutral lower back position in all exercises — avoid arching or rounding.
  • Breathe steadily: exhale on the effort, inhale on the return.
  • If you feel discomfort in the lower back, reduce your body angle in the straps or decrease the range of motion.

The workout is suitable for adults without acute spinal injuries, as well as those who lead a sedentary lifestyle and want to relieve tension in the lower back and improve posture. Perform it 2–3 times per week for consistent results.

Warm up
Squats (wide feet position)
1
Level: 2
15
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Back extension
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Rotation 2
1
Level: 2
R1
8
Golf
1
Level: 2
R1
6
I slide
9
Level: 2
R1
8
Reverse plank leg abduction
5
Level: 2
R1
12
Rotation with load
6
Level: 2
R1
10
Single leg hip hinge
1
Level: 2
R1
5
Back extension
5
Level: 3
R1
10
Y slide
9
Level: 2
R1
8
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Y-T-I adduction
6
Level: 2
R1
4
T slide
9
Level: 2
R1
8
Y adduction
6
Level: 2
R1
10
T - Abduction
7
Level: 3
R1
10
Hammock - Dolphin
1
Level: 2
R1
5
I - Abduction
8
Level: 3
R1
10
Round 2
Rotation 2
1
Level: 2
R1
8
Golf
1
Level: 2
R1
6
I slide
9
Level: 2
R1
8
Reverse plank leg abduction
5
Level: 2
R1
12
Rotation with load
6
Level: 2
R1
10
Single leg hip hinge
1
Level: 2
R1
5
Back extension
5
Level: 3
R1
10
Y slide
9
Level: 2
R1
8
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Y-T-I adduction
6
Level: 2
R1
4
T slide
9
Level: 2
R1
8
Y adduction
6
Level: 2
R1
10
T - Abduction
7
Level: 3
R1
10
Hammock - Dolphin
1
Level: 2
R1
5
I - Abduction
8
Level: 3
R1
10
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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