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Workouts / Женское здоровье и гормональный баланс
18
Workout

Gentle Start for Women's Health

~22 min.
~264 kcal
⁉️ Comments

This workout is designed for women who want to start moving — without intense strain, next-day soreness, or the feeling that "this isn't for me." A gentle start means a mindful one: you work with your body, not against it. Functional suspension straps let you fine-tune the load by adjusting your angle, so you can adapt every exercise to your own level as you go.

The workout includes stretching, flexibility, and gentle strength exercises. You'll work your back, glutes, shoulders, and core — the areas most commonly affected by a sedentary lifestyle, hormonal changes, and accumulated tension. No impact, no jumping — just smooth, controlled movements.

  • Suitable for beginners and those returning to exercise after a break
  • Relevant during postnatal recovery (in consultation with your doctor)
  • Helps relieve tension after a long day of sitting
  • Improves posture and joint mobility

Perform the movements at a comfortable pace and pay attention to how your body feels. If you notice any discomfort — reduce your range of motion or step back slightly to change the load angle. The key principle today: movement quality matters more than the number of repetitions.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
Back extension
1
Level: 2
10
Sumo squat
1
Level: 2
10
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Main exercises
Short extension
1
Level: 1
8
W extension
1
Level: 1
8
Shoulder rotation
1
Level: 1
8 sec.
Rotation 1
1
Level: 1
8
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Lower leg extension
1
Level: 1
14 sec.
Biceps stretch
1
Level: 1
8 sec.
Squats
3
Level: 1
20
Butterfly
3
Level: 1
10
Lunge with rotation
5
Level: 1
5
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
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.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
Embryo
1
Level: 1
10 sec.

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