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Workouts / Женское здоровье и гормональный баланс
432
Workout

Deep Core and Women's Health

~1 h. 26 min.
~1032 kcal
⁉️ Comments

The deep core is not just "six-pack abs." It is a system made up of the transverse abdominis, pelvic floor muscles, diaphragm, and multifidus muscles that keeps the spine, pelvis, and internal organs in proper alignment. In women, this layer is under particular demand: pregnancy, hormonal changes, and sedentary work can all weaken the deep stabilizing system and may lead to lower back pain, pelvic instability, and a feeling of a "weak center."

This workout is designed specifically for women who want to strengthen the deep core muscles, improve posture, and build a reliable foundation for any physical activity. FISIO functional suspension trainers are ideal for this kind of work: an unstable base engages the stabilizers more effectively than any machine, and the ability to adjust the load by changing the angle allows you to work at exactly the right intensity level.

  • Difficulty level: high — this workout requires good baseline core control.
  • Focus: anti-rotation stability, pelvic control, functional core strength.
  • Important: maintain a neutral pelvis throughout the entire workout and gently engage your pelvic floor muscles before each movement.
  • Breathe: exhale on exertion, and never hold your breath during planks.

The 20 exercises are structured to progress from stabilization patterns to dynamic compound movements — this way the core is activated gradually and works at full capacity by the middle of the workout.

Warm up
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Golf
1
Level: 2
6
Side lunge (alternating)
1
Level: 2
12
Butterfly
1
Level: 1
10
Exit to the plank on the forearms
1
Level: 1
12
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
1
Level: 1
S2
15 sec.
Short extension
1
Level: 1
8
Sumo squat
1
Level: 2
10
Main exercises
Plank with rotation
8
Level: 4
R1
40 sec.
Plank with rotation
8
Level: 4
R2
40 sec.
Plank with rotation
8
Level: 4
R3
40 sec.
Rotation with load
8
Level: 3
R1
10
Rotation with load
8
Level: 3
R2
10
Rotation with load
8
Level: 3
R3
10
Mountain Climber
9
Level: 3
R1
8
Mountain Climber
9
Level: 3
R2
8
Mountain Climber
9
Level: 3
R3
8
Crunch
9
Level: 3
R1
8
Crunch
9
Level: 3
R2
8
Crunch
9
Level: 3
R3
8
Y adduction
8
Level: 3
R1
10
Y adduction
8
Level: 3
R2
10
Y adduction
8
Level: 3
R3
10
I adduction
8
Level: 3
R1
10
I adduction
8
Level: 3
R2
10
I adduction
8
Level: 3
R3
10
Y-T-I adduction
8
Level: 3
R1
4
Y-T-I adduction
8
Level: 3
R2
4
Y-T-I adduction
8
Level: 3
R3
4
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
Press - I Adduction
8
Level: 3
R3
6
Press - Y Adduction
8
Level: 3
R1
6
Press - Y Adduction
8
Level: 3
R2
6
Press - Y Adduction
8
Level: 3
R3
6
Back extension
7
Level: 4
R1
10
Back extension
7
Level: 4
R2
10
Back extension
7
Level: 4
R3
10
Reverse plank leg abduction
6
Level: 3
R1
12
Reverse plank leg abduction
6
Level: 3
R2
12
Reverse plank leg abduction
6
Level: 3
R3
12
Butterfly
7
Level: 3
R1
10
Butterfly
7
Level: 3
R2
10
Butterfly
7
Level: 3
R3
10
Y - Abduction
8
Level: 3
R1
10
Y - Abduction
8
Level: 3
R2
10
Y - Abduction
8
Level: 3
R3
10
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
I - Abduction
8
Level: 3
R3
10
A - Abduction
7
Level: 3
R1
10
A - Abduction
7
Level: 3
R2
10
A - Abduction
7
Level: 3
R3
10
Lunge with rotation
7
Level: 3
R1
5
Lunge with rotation
7
Level: 3
R2
5
Lunge with rotation
7
Level: 3
R3
5
Side lunge
6
Level: 3
R1
12
Side lunge
6
Level: 3
R2
12
Side lunge
6
Level: 3
R3
12
Backward lunge
6
Level: 4
R1
12
Backward lunge
6
Level: 4
R2
12
Backward lunge
6
Level: 4
R3
12
Overhead squats
8
Level: 3
R1
12
Overhead squats
8
Level: 3
R2
12
Overhead squats
8
Level: 3
R3
12
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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