Sign In
Menu
30
Workout

Gentle core activation

~3 min.
~36 kcal
⁉️ Comments

This workout is designed for those who want to gently wake up their core muscles — without sudden loads, twisting movements, or next-day soreness. Gentle core activation is not an easy workout in the sense of "doing nothing" — it is mindful work with the deep abdominal muscles, stabilizers, and fascia, which often remain dormant even in people with good physical fitness.

This workout is suitable for those who are just starting out, returning after a break or a recovery period, leading a predominantly sedentary lifestyle, as well as those who want to add mindful body awareness to their strength training. The exercises are performed with FISIO suspension straps — they allow you to adjust the load by changing your body angle, making each movement both accessible and effective.

  • Perform the exercises smoothly, without jerking — awareness matters here, not speed.
  • Throughout the entire workout, maintain a gentle tension in your abdomen — imagine slightly drawing your navel toward your spine.
  • If you feel discomfort in your lower back — reduce the range of motion or adjust the strap angle.
  • Breathe steadily: exhale at the moment of effort, inhale on the return.

10 exercises target not only the abs, but also the back, shoulders, and legs — this is important for an even distribution of load and for building a healthy movement pattern. After the workout, you will feel a sense of lightness in your body, improved posture, and a pleasant "activation" of your abdominal muscles.

Warm up
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.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Main exercises
Short extension
1
Level: 1
8
W extension
1
Level: 1
8
I slide (kneeling)
5
Level: 1
12
Press - I Adduction
4
Level: 1
6
Y slide
7
Level: 1
12
Shoulder rotation
1
Level: 1
8 sec.
Rotation 1
1
Level: 1
8
Squats
3
Level: 1
20
Low pull - Triceps
6
Level: 1
6
Lunges L
1
Level: 1
6
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

Comments

Start training