Core
Respiración profunda (de pie o sentado)
A foundational breathing technique to stabilize your core, activate deep abdominal muscles, and improve posture.
How to perform.
Follow the sequence — setup is half the lift.
Position yourself either standing with feet shoulder-width apart or sitting upright with a neutral spine.
Place one hand on your chest and the other on your lower abdomen to monitor movement during the breath.
Inhale slowly through your nose, focusing on expanding your belly and lower ribs rather than raising your shoulders.
Hold the breath for two seconds while maintaining a tall posture and relaxed neck muscles.
Exhale slowly through pursed lips, actively drawing your navel toward your spine to engage the obliques.
Continue the exhalation until all air is expelled, feeling the tension in your lateral abdominal walls.
Repeat the cycle for the desired duration or number of repetitions to build core awareness.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Raising the shoulders toward the ears during inhalation.
- Arching the lower back excessively while trying to expand the torso.
- Restricting movement to the upper chest instead of utilizing the diaphragm.
- Rushing the exhalation phase which prevents full core engagement.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.