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Workouts / Женское здоровье и гормональный баланс
100
Workout

Pelvic Strength and Stability

~42 min.
~504 kcal
⁉️ Comments

The pelvis is the foundation of the entire body. The stability of the pelvic girdle determines how you run, squat, lift weights, and simply walk. Weak or imbalanced muscles in this area are a common source of lower back, knee, and hip discomfort, even without any prior injury.

This workout focuses on comprehensive strengthening of the muscles surrounding the pelvis: the glutes, hip adductors and abductors, and core stabilizers. FISIO functional straps allow you to perform all exercises with partial unloading or, conversely, with increased balance demands — depending on the angle of inclination and body position.

  • Strengthens the glutes, hips, and deep pelvic stabilizers
  • Improves balance and intermuscular coordination
  • Reduces the risk of lower back and knee discomfort
  • Suitable for intermediate fitness levels

Perform the exercises with proper technique and without rushing — movement control matters more than speed here. Before the workout, spend 5 minutes on joint warm-up, paying special attention to the hip joints.

Warm up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
Cossack squat in a bent-over position
1
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
R2
10
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
Backward lunge
4
Level: 2
R1
12
Backward lunge
4
Level: 2
R2
12
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Sumo squats
6
Level: 2
R1
15
Sumo squats
6
Level: 2
R2
15
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
1
Level: 2
R2
5
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
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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