Interactive Online Workshop
CORE INSIDE OUT
Discover how well your core really works, learn to create intra-abdominal pressure, and feel the difference in your movement.
A practical 60-minute workshop with live guidance and individual feedback.
Limited to 10 participants so you can practise, ask questions and receive corrections in real time.
60 minutes · Live on Zoom · English · Maximum 10 participants · €59 including VAT
WHY THIS WORKSHOP EXISTS
Training your abs is not the same as training your core.
You may be able to hold a plank, perform sit-ups or brace your stomach strongly.
But that doesn’t automatically mean your diaphragm, abdominal wall and pelvic floor are coordinating effectively to stabilise your body.
Many people unknowingly compensate in one of three ways:
You suck your stomach in
The abdominal wall becomes narrow and tense instead of creating balanced pressure around the trunk.
You brace too hard
The body becomes rigid, breathing becomes difficult and movement loses its natural coordination.
You lose pressure when you move
You may create tension in a static position but lose stability as soon as you breathe, lift your legs or change position.
Functional core stability isn’t about making your stomach as hard as possible.
It’s about creating appropriate pressure, continuing to breathe and maintaining control while you move.
WHAT YOU’LL EXPERIENCE
You won’t just learn about your core. You’ll test it, practise it and feel the difference.
1. Test your current core strategy
You’ll complete a guided core stability test to observe how your body responds when your trunk is challenged.
You’ll learn to recognise whether you create balanced pressure or compensate through excessive tension, abdominal hollowing, rib movement or changes in spinal position.
2. Learn to create intra-abdominal pressure
You’ll practise activating your abdominal wall without sucking your stomach in or bracing as hard as possible.
You’ll learn how to maintain pressure while continuing to breathe naturally.
3. Apply it to movement
Once you can recognise the pressure, you’ll use it during a simple movement.
You’ll compare how the movement feels before and after, and learn what to practise after the workshop.
The goal isn’t to make your body rigid. The goal is to create enough stability for easier, more controlled movement.
WHO THIS WORKSHOP IS FOR
This workshop is for you if…
- you do core exercises but aren’t sure whether you’re activating the right muscles,
- you struggle to feel pressure in the lower abdomen and around the sides of your trunk,
- you automatically suck your stomach in or brace as hard as possible,
- you lose your breathing when trying to stabilise your body,
- you want to understand how the diaphragm, abdominal wall and pelvic floor work together,
- you want practical feedback rather than another passive online class,
- you’re a coach, trainer or movement professional who wants to improve their own understanding of core stability.
This workshop may not be suitable if…
- you’re looking for an intense abdominal workout,
- you expect an individual medical diagnosis or rehabilitation programme,
- you currently have acute pain or a medical condition that prevents safe participation,
- you can’t attend live and don’t want to submit a short video for feedback.
This is an educational and practical coaching workshop. It doesn’t replace medical assessment, physiotherapy or individual treatment.
HOW THE WORKSHOP WORKS
Small group. Live practice. Real-time guidance.
Core Inside Out is designed as a practical workshop, not a passive webinar.
You’ll practise each step together with me while I observe your position, breathing strategy and visible movement patterns.
Because the workshop is limited to 10 participants, there is time to:
- ask questions during the session,
- receive individual cues and corrections,
- repeat the exercises after feedback,
- compare what you feel before and after each adjustment.
What you’ll need
- a computer, tablet or phone with a camera,
- enough space to lie comfortably on the floor,
- comfortable clothing that allows you to move and breathe freely,
- a stable internet connection,
- a quiet space where you can participate without interruption.
Camera participation
To receive useful feedback, your camera should remain on during the practical parts of the workshop.
You’ll receive simple instructions before the session showing how to position your camera so your trunk, pelvis and movement can be observed clearly.
You don’t need any previous experience. You only need to be willing to practise, observe your body and make small adjustments.
WHAT YOU’LL LEAVE WITH
A clearer understanding of how your core should actually work
By the end of the workshop, you should be able to:
Recognise your current strategy
Understand whether you tend to suck your stomach in, brace excessively, lose pressure or compensate through your ribs and spine.
Create and maintain intra-abdominal pressure
Learn how to create balanced pressure around your trunk and maintain it while continuing to breathe, without making your body unnecessarily rigid.
Apply it and know what to practise next
Use the skill during a simple movement, notice how it affects your stability and control, and leave with one clear method to continue practising after the workshop.
You won’t leave with another complicated exercise programme. You’ll leave with a clearer understanding of what your body is doing – and what to practise next.
MEET YOUR COACH
Learn with Pavol Grman
Pavol is a coach, educator, co-founder of DEVA PhysioCoaches and an Oxygen Advantage Master Instructor for Slovakia and Greece.
As a former professional footballer, he experienced firsthand how strength, breathing and movement quality affect performance—and how easily the body can compensate when these systems don’t work together effectively.
His work now connects functional breathing, diaphragm biomechanics, intra-abdominal pressure, posture and movement.
Through years of coaching recreational clients, athletes and movement professionals, Pavol has developed a practical way of helping people understand what their body is doing—not simply giving them another exercise to copy.
During Core Inside Out, he’ll guide you through the same core stability principles he uses in education, coaching and movement practice.
Oxygen Advantage Master Instructor
Former professional footballer
Coach and educator
Co-founder of DEVA PhysioCoaches
The goal isn’t perfect technique. The goal is to help you recognise your current strategy, make a meaningful adjustment and understand what to practise next.
CHOOSE YOUR WORKSHOP DATE
Reserve your place for Core Inside Out
Each workshop delivers the same live, practical experience.
Choose the date that suits you best and reserve your place online.
Tuesday, 29 September 2026
18:00 Bratislava time
18:00 CEST · 17:00 UK and Ireland · 19:00 Greece
60-minute live workshop
Maximum 10 participants
€59 including VAT
Tuesday, 27 October 2026
18:00 Bratislava time
18:00 CEST · 17:00 UK and Ireland · 19:00 Greece
60-minute live workshop
Maximum 10 participants
€59 including VAT
Tuesday, 24 November 2026
18:00 Bratislava time
18:00 CEST · 17:00 UK and Ireland · 19:00 Greece
60-minute live workshop
Maximum 10 participants
€59 including VAT
Your place includes
- the live interactive workshop,
- guided core stability testing,
- live observation and practical feedback,
- seven-day access to the workshop replay,
- one short video submission for brief technique feedback if you miss the live session,
- preparation instructions and workshop reminders.
Secure online payment.
After payment, you’ll receive your invoice, questionnaire, preparation instructions and Zoom access details by email.
Only 10 places are available for each date.
REPLAY & MISSED WORKSHOP POLICY
Can’t attend live?
You’ll receive access to the workshop replay for seven days after the session.
The replay will help you review the test, activation method and practical exercises in your own time.
However, Core Inside Out is designed primarily as a live interactive workshop. Watching the replay doesn’t provide the same level of observation, correction and real-time feedback.
If you miss the live session
You may submit one short video showing the designated core exercise from the workshop.
Your video must:
- be no longer than two minutes,
- show the required exercise clearly,
- be submitted within seven days of the workshop,
- follow the camera instructions provided after booking.
You’ll receive one brief round of practical feedback focused on:
- visible positioning,
- breathing coordination,
- common compensation patterns,
- one clear adjustment to practise next.
This feedback is educational and doesn’t replace an individual clinical assessment, diagnosis or rehabilitation plan.
Privacy and recording
The workshop may be recorded for replay purposes.
Participant videos, voices or personal information won’t be included in the replay without appropriate consent. You’ll receive the complete recording and privacy details before the workshop.
FREQUENTLY ASKED QUESTIONS
Do I need previous experience with core training?
No. The workshop is suitable for beginners as well as people who already exercise but aren’t sure whether they’re creating intra-abdominal pressure correctly.
Everything will be explained and practised step by step.
Is this a workout?
Not in the usual sense.
Core Inside Out is a practical educational workshop. You’ll test your current core strategy, practise creating intra-abdominal pressure and apply it during a simple movement.
You may feel your muscles working, but the goal isn’t fatigue or an intense abdominal workout.
Will you assess my core individually?
You’ll receive live observation, practical cues and corrections during the workshop.
However, this isn’t a complete individual clinical assessment, medical diagnosis or personalised rehabilitation session.
Do I need to keep my camera on?
Yes, during the practical parts.
The workshop is interactive, and the camera allows me to observe your position, breathing coordination and visible movement patterns.
You’ll receive simple camera-positioning instructions before the workshop.
What equipment do I need?
You’ll need:
- a device with a camera and Zoom access,
- enough space to lie on the floor,
- comfortable clothing,
- a stable internet connection.
No specialised training equipment is required.
What if I have back pain, diastasis or pelvic-floor symptoms?
The workshop may help you better understand your breathing and core strategy, but it doesn’t replace individual assessment or treatment.
If you’re currently experiencing acute pain, significant symptoms or have concerns about whether participation is appropriate, consult a qualified healthcare professional before joining.
You’ll also complete a short questionnaire before the workshop.
What if I can’t attend live?
You’ll receive access to the replay for seven days.
Because the main value comes from live interaction and feedback, the replay doesn’t fully replace attending the workshop live.
If you miss the session, you may submit one video of the designated exercise within seven days and receive one brief round of practical technique feedback.
Will I appear in the replay?
Participant privacy will be protected.
Your identifiable video, voice or personal information won’t be included in the replay without appropriate consent.
Recording and privacy details will be provided before the workshop.
Are all three workshop dates the same?
Yes.
The September, October and November workshops contain the same teaching, tests and practical exercises. You only need to choose one date.
What language will the workshop be taught in?
The workshop will be taught in English.
How long is the workshop?
The workshop lasts approximately 60 minutes.
Please join a few minutes early so that your camera and Zoom connection are ready before we begin.
How many people can participate?
Each workshop is limited to a maximum of 10 participants.
This keeps the group small enough for interaction, questions, observation and practical feedback.
Is the price inclusive of VAT?
The price is €59 including VAT.
The final payment amount will be displayed clearly before completing your purchase.
What happens after I book?
After payment, you’ll receive:
- confirmation of your reserved place,
- your invoice,
- a short pre-workshop questionnaire,
- preparation and camera instructions,
- the Zoom access link,
- workshop reminders by email.
Can I change my workshop date?
You may request a change to another available date before your booked workshop begins.
Date changes depend on remaining capacity and can’t be guaranteed if the alternative workshop is already full.
Can I receive a refund?
Because each workshop is limited to 10 participants, bookings are non-refundable. You may transfer your booking to another available Core Inside Out date if you contact us before your original workshop begins. Transfers depend on available capacity.
Ready to discover how your core really works?
Core Inside Out isn’t another workout to copy.
It’s a practical opportunity to test your current core strategy, learn how intra-abdominal pressure should feel, and receive live guidance while you practise.
Choose your preferred date and reserve one of only 10 available places.
60 minutes · Live on Zoom · Maximum 10 participants · €59 including VAT
Choose your workshop
RESERVE 29 SEPTEMBER 2026
RESERVE 27 OCTOBER 2026
RESERVE 24 NOVEMBER 2026
Secure online payment.
After booking, you’ll receive your invoice, preparation questionnaire, camera instructions and Zoom access details by email.
Test your core. Create pressure. Feel the difference.