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Workouts / Женское здоровье и гормональный баланс
94
Workout

Pelvic Mobility and Core

~37 min.
~444 kcal
⁉️ Comments

A tight hip area and a weak core are among the most common contributors to lower back discomfort, poor posture, and restricted movement. If you spend a lot of time sitting, move too little, or simply want to improve your body's condition from the inside out, this workout was designed with you in mind.

The program combines hip joint flexibility exercises, spinal mobilization, and gentle strength work for the deep core muscles. Functional suspension straps allow you to adjust the load by changing your body angle, keeping every movement safe and controlled even with limited mobility.

  • Perform each exercise smoothly, without jerking — movement quality matters more than speed.
  • Pay attention to your breathing: exhale on the effort, inhale on the return.
  • If you feel any discomfort in the lower back, reduce the range of motion or adjust your body angle.

This workout is suitable for adults of any fitness level, people with a sedentary lifestyle, and those returning after a long break. Regular practice of this program supports better posture, reduced tension in the pelvic region, and improved core stability.

Warm up
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Embryo
1
Level: 1
10 sec.
Short extension
1
Level: 1
8
Cossack squat
1
Level: 1
10
Biceps stretch
1
Level: 1
8 sec.
Forward lunge
1
Level: 1
15 sec.
Rotation 2
1
Level: 2
8
Main exercises
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Cossack squat in a bent-over position
1
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
R2
10
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
Level: 2
R2
12
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
I slide
9
Level: 2
R1
8
I slide
9
Level: 2
R2
8
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
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.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

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