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Core Strengthening for a Healthier Spine with Lina Zapata

About the Workshop

This course is designed to help you understand the main components of your core, how to strengthen them, and how to use them to keep a healthy spine. We will touch on the anatomy of the spine in order to understand its main curves and directions of motion. Each session is focused on one component of the core, poses to strengthen it, and how it contributes to stabilising the spine. Lastly, you will learn a short and effective sequence that you can do at home to help you keep your core strong and your spine stable.

Schedule & Description

Session 1: The Search for the Pelvic Floor (120 min)

7 December (Saturday):  10:00 am 12:00 pm

A source of power, this mysterious and sometimes taboo group of muscles are crucial for creating stability. During this session you will:

  • Gain an understanding of the pelvic floor muscles for both men and women
  • Explore the relationship between the pelvic floor and the spine
  • Learn exercises to connect to and feel these muscles
  • Strengthen the pelvic floor muscles


Session 2: The Abdominals, More than Meets the Eye (120 min)

7 December (Saturday):  2:00 pm 4:00 pm

When we think about abs, we think about the 6-pack muscles. In reality, those are just one fifth of the abs. During this session you will:

  • Learn about the other 4 components of the abdominals
  • Understand the basic anatomy of the spine and how the abs support it
  • Learn to use your abs to keep your spine in a neutral and supportive position
  • Strengthen the abs as a way to help stabilise the spine


Session 3: The Discovery of the Posterior Core (120 min)

23 November (Saturday):  10:00 am 12:00 pm

Frequently overlooked, the muscles along the back of the spine are crucial to keeping the spine stable and healthy. During this session you will:

  • Understand the basic anatomy of the spine as it relates to these muscles
  • Learn the main functions and importance of these muscles
  • Learn to use these muscles to support the spine
  • Strengthen these muscles as a way to keep the spine healthy


Session 4: The Psoas and Diaphragm Join the Core Party (120 min)

23 November (Saturday):  2:00 pm 4:00 pm

The main hip flexor and respiratory muscle are also main components of the core. During this session you will:

  • Understand the basic anatomy of these 2 muscles
  • Learn the main functions and benefits of these muscles
  • Understand how these muscles relate to spine stability and health
  • Strengthen these muscles




Core Strengthening for a Healthier Spine

16 & 23 November

Sessions 1-4
Total 8.0 hours

All Levels

Super Early-Bird Discount! HK$1,580 (ends 29 September! )

“For both Pure Cardholders and Non-Pure Cardholders.”

(Pure Cardholders) Early-bird 20% discount: HK$1,975 (Limited offers - 5 capacity only, ends 15 November)
(Non-Pure Cardholders) Early-bird 10% discount: HK$2,221 (ends 30 October)
Regular Price: HK$2,468


INDIVIDUAL DROPIN:                                             

Core Strengthening for a Healthier Spine

23 November, 7 December

Session 1 or 2 or 3 or 4
2.0 hours each session

All Levels

(Pure Cardholders) Early-bird 20% discount: HK$620 (ends 30 October)
(Non-Pure Cardholders) Early-bird 10% discount: HK$698 (ends 30 October)
Regular Price: HK$775

 *Drop In Option visit Studio to register

About the teacher