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182
Workout

Deep Core Activation

~9 min.
~108 kcal
⁉️ Comments

The deep core is not the six-pack abs you see in the mirror. It is a layer of deep muscles surrounding the spine and internal organs: the transverse abdominis, multifidus, iliopsoas, and pelvic floor muscles. These are the muscles that keep the body upright, protect the spine under load, and transfer force between the upper and lower body.

This workout is designed to "activate" the deep stabilizers, which in most people gradually stop working at full capacity over time — especially with a sedentary lifestyle. Suspension straps create an unstable base, forcing the core to constantly maintain balance — and that is the key stimulus for the deep muscles.

  • This workout is suitable for those who want to strengthen their back, improve posture, and increase core stability.
  • The exercises are selected on the principle of alternating loading zones: more demanding movements are followed by gentler ones, so the joints are not overloaded.
  • Perform all movements slowly and mindfully — speed does not matter here; what matters is the mind-muscle connection.
  • Maintain a neutral spine position throughout every exercise: no arch in the lower back, no rounding.

Difficulty level — intermediate. Suitable for those who are already familiar with the basic suspension strap technique and want to move on to more functional and in-depth body work.

Warm up
Hammock
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Golf
1
Level: 1
6
Tilt
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
L extension
1
Level: 1
S1
8
L extension
1
Level: 1
S2
8
Side tilt
1
Level: 1
6
Main exercises
I slide
9
Level: 2
R1
8
I slide
9
Level: 2
R2
8
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
S1
4
Hammock - Dolphin
1
Level: 2
S2
5
Hammock - Dolphin
1
Level: 2
R2
5
T slide
9
Level: 2
S1
8
T slide
9
Level: 2
S2
8
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Y slide
9
Level: 2
R1
8
Y slide
9
Level: 2
R2
8
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
Y adduction
6
Level: 2
R1
10
Y adduction
6
Level: 2
R2
10
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
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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