Sign In
Menu
130
Workout

Female Posture and Ease

~9 min.
~108 kcal
⁉️ Comments

This workout is designed for women who want more than just "keeping their back straight" — they want to feel lightness in their body, move freely, without tension or shoulder fatigue after a long workday. A complex of 14 exercises on FISIO functional loops targets the entire muscular corset: deep back muscles, rhomboids and trapezius, core, glutes, and shoulder girdle.

The format is a circuit workout of moderate difficulty. The exercises are arranged to alternate between pulling and stabilizing movements, provide a solid load without overexertion, and finish the complex with gentle recovery. The loops allow you to adjust intensity by changing the angle of your body — the greater the angle, the easier it gets, making this workout suitable for women of varying fitness levels.

  • Strengthens the back extensor muscles and rhomboids — the foundation of good posture
  • Activates the core and shoulder girdle stabilizers
  • Improves mobility of the thoracic spine and hip joints
  • Helps relieve chronic tension in the neck and upper trapezius

Pay special attention to movement quality: keep your shoulder blades retracted during pulling exercises, don't let your shoulders rise toward your ears, and breathe steadily. It is precisely this mindfulness about technique that makes this workout truly effective.

Warm up
Rotation 2
1
Level: 2
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats (wide feet position)
1
Level: 1
15
Rotation 2
1
Level: 2
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats (wide feet position)
1
Level: 1
15
Lower back stretch with rotation
1
Level: 1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Hammock - Dolphin
1
Level: 2
R1
5
Y - Abduction
6
Level: 2
R1
10
Butterfly
5
Level: 2
R1
10
Back extension
5
Level: 3
R1
10
Backward lunge
4
Level: 2
R1
12
T - Abduction
7
Level: 3
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
I slide
9
Level: 2
R1
8
Balanced Side Lunge
6
Level: 2
R1
12
A - Abduction
5
Level: 2
R1
10
Rotation with load
6
Level: 2
R1
10
Single leg hip hinge
1
Level: 2
R1
5
Rotation 2
1
Level: 2
R1
8
Golf
1
Level: 2
R1
6
Round 2
Hammock - Dolphin
1
Level: 2
R1
5
Y - Abduction
6
Level: 2
R1
10
Butterfly
5
Level: 2
R1
10
Back extension
5
Level: 3
R1
10
Backward lunge
4
Level: 2
R1
12
T - Abduction
7
Level: 3
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
I slide
9
Level: 2
R1
8
Balanced Side Lunge
6
Level: 2
R1
12
A - Abduction
5
Level: 2
R1
10
Rotation with load
6
Level: 2
R1
10
Single leg hip hinge
1
Level: 2
R1
5
Rotation 2
1
Level: 2
R1
8
Golf
1
Level: 2
R1
6
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.

Comments

Start training