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Workout

Deep Core and Female Strength

~12 min.
~144 kcal
⁉️ Comments

This circuit workout is designed for those who want not just to "do exercises," but to truly feel their body from within. At its core is work with the deep core muscles: the transverse abdominis, multifidus, and pelvic stabilizers. These are the muscles that shape posture, protect the spine, and provide real feminine strength — the kind that shows in movement, not just in the mirror.

The workout includes 17 exercises on FISIO functional suspension straps, combined into a single circuit. The suspended nature of the straps engages the stabilizer muscles with every movement — even when you're working your legs or shoulders, the core stays active. This is a fundamental difference from machines and barbells: here there is no rigid support "thinking" for you.

  • Difficulty level — intermediate: suitable for those who are already familiar with suspension straps or have a basic level of physical fitness.
  • Alternating load zones allow you to maintain high intensity without overloading any single muscle group.
  • Pay attention to technique: in every exercise, keep your core engaged, avoid arching your lower back, and control the return phase of the movement — it challenges the muscles just as much as the working phase.

The workout is suitable for home, gym, or outdoor training — the straps attach to any reliable anchor point in a minute. Progress the load by adjusting the angle: the more body weight you place on the straps, the more challenging it becomes.

Warm up
Embryo
1
Level: 1
10 sec.
Long Torso Twist Stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
10
Lunges L
1
Level: 1
6
Rotation 1
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Main exercises
Round 1
Single leg hip hinge
1
Level: 2
R1
5
Rotation with load
6
Level: 2
R1
10
Backward lunge
4
Level: 2
R1
12
Y-T-I adduction
6
Level: 2
R1
4
Balanced Side Lunge
6
Level: 2
R1
12
I slide
9
Level: 2
R1
8
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Reverse plank leg abduction
5
Level: 2
R1
12
Sumo squats
6
Level: 2
R1
15
Y adduction
6
Level: 2
R1
10
Lunge with rotation
6
Level: 2
R1
5
T - Abduction
7
Level: 3
R1
10
Side lunge leg in the hinge
5
Level: 2
R1
12
Y slide
9
Level: 2
R1
8
Back extension
5
Level: 3
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Press - I Adduction
8
Level: 3
R1
6
Round 2
Single leg hip hinge
1
Level: 2
R1
5
Rotation with load
6
Level: 2
R1
10
Backward lunge
4
Level: 2
R1
12
Y-T-I adduction
6
Level: 2
R1
4
Balanced Side Lunge
6
Level: 2
R1
12
I slide
9
Level: 2
R1
8
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Reverse plank leg abduction
5
Level: 2
R1
12
Sumo squats
6
Level: 2
R1
15
Y adduction
6
Level: 2
R1
10
Lunge with rotation
6
Level: 2
R1
5
T - Abduction
7
Level: 3
R1
10
Side lunge leg in the hinge
5
Level: 2
R1
12
Y slide
9
Level: 2
R1
8
Back extension
5
Level: 3
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Press - I Adduction
8
Level: 3
R1
6
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
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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