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49
Workout

Deep Core Activation

~4 min.
~48 kcal
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The deep core is not just your abs. It is a multilayered system of stabilizing muscles that keeps the spine, pelvis, and ribcage properly aligned during every movement. The transverse abdominis, multifidus, pelvic floor muscles, and diaphragm work together like a natural corset. When this corset weakens, lower back discomfort can appear, posture suffers, and the effectiveness of any exercise decreases.

This circuit workout is designed specifically for gentle yet precise activation of the deep stabilizers. It is suitable for those who are just starting out, lead a sedentary lifestyle, are recovering from physical exertion, or want to build a solid foundation before more intense training. FISIO functional suspension straps let you control the load through your body angle — you choose how challenging each exercise feels.

  • Perform the exercises one after another in sequence — this is a circuit format.
  • Pay attention to your breathing: exhaling on the effort helps engage the transverse abdominis.
  • Take your time: slow, mindful movements are more beneficial for the core than fast, momentum-driven ones.
  • Rest as long as you need between rounds — the goal is quality, not speed.

After the first two or three sessions you may notice that your back tires less easily, your movements feel more confident, and your posture improves. Start with one round and gradually add repetitions as your endurance grows.

Warm up
Hammock - Dolphin
1
Level: 2
5
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Toe squats
1
Level: 1
20
High pull
1
Level: 1
12
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Main exercises
Short extension
1
Level: 1
R1
8
I slide (kneeling)
5
Level: 1
R1
12
Press - I Adduction
4
Level: 1
R1
6
Squats
3
Level: 1
R1
20
Y slide
7
Level: 1
R1
12
One had pushpup with rotation
1
Level: 1
S1
10
One had pushpup with rotation
1
Level: 1
S2
10
Lunge with rotation
5
Level: 1
R1
5
Low pull (one hand - single leg )
5
Level: 1
S1
8
Low pull (one hand - single leg )
5
Level: 1
S2
8
Low pull - Triceps
6
Level: 1
R1
6
I adduction
6
Level: 2
R1
10
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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