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190
Workout

Abs without neck strain

~7 min.
~84 kcal
⁉️ Comments

Neck pain during core exercises is one of the most common complaints. Classic crunches force you to pull your head with your hands, overloading the cervical spine, and the effort ends up in the trapezius and neck flexors rather than the abs. This workout is designed differently: all 13 exercises engage the core muscles without axial load on the neck and without the need to lift your head off the floor.

The format is a circuit workout of moderate difficulty using FISIO functional loops. The loops allow you to adjust the load by changing your body angle, activate stabilizer muscles, and create a natural tension that keeps the abs working in both isometric and dynamic modes simultaneously. The neck stays relaxed throughout — you're holding your body, not your head.

  • Suitable for those who experience discomfort or tension in the cervical spine during standard ab exercises.
  • Recommended for people with a sedentary lifestyle: the workout targets the deep core muscles that tend to weaken from prolonged sitting.
  • The exercises alternate load zones — after each "heavy" movement comes a lighter one or one targeting a different muscle group, to prevent fatigue from building up.

Perform the exercises in sequence, resting between rounds as long as needed to catch your breath. Maintain a neutral spine position and avoid holding your breath during loaded phases — this is the key condition for safe core training.

Warm up
Golf
1
Level: 1
6
Press
1
Level: 1
12
Squats
1
Level: 1
20
Back extension
1
Level: 2
10
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.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
Round 1
I slide
9
Level: 2
R1
8
T slide
9
Level: 2
R1
8
Reverse plank leg abduction
5
Level: 2
R1
12
Y slide
9
Level: 2
R1
8
Y-T-I adduction
6
Level: 2
R1
4
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Press - I Adduction
8
Level: 3
R1
6
Hammock - Dolphin
1
Level: 2
R1
5
Explosive push ups
10
Level: 2
R1
4
Low pull - Triceps
8
Level: 2
R1
6
Back extension
5
Level: 3
R1
10
Bar muscle up
9
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R1
10
Round 2
I slide
9
Level: 2
R1
8
T slide
9
Level: 2
R1
8
Reverse plank leg abduction
5
Level: 2
R1
12
Y slide
9
Level: 2
R1
8
Y-T-I adduction
6
Level: 2
R1
4
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Press - I Adduction
8
Level: 3
R1
6
Hammock - Dolphin
1
Level: 2
R1
5
Explosive push ups
10
Level: 2
R1
4
Low pull - Triceps
8
Level: 2
R1
6
Back extension
5
Level: 3
R1
10
Bar muscle up
9
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R1
10
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.

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