{"id":74771,"date":"2025-06-24T12:27:10","date_gmt":"2025-06-24T12:27:10","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=74771"},"modified":"2025-06-29T12:06:17","modified_gmt":"2025-06-29T12:06:17","slug":"somatic-workout-plan","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/","title":{"rendered":"Somatic Workout Plan: A Guide to Better Mind-Body Awareness"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/#What_Is_a_Beginner-Friendly_Somatic_Workout_Plan\" >What Is a Beginner-Friendly Somatic Workout Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/#What_Is_Considered_a_Somatic_Workout\" >What Is Considered a Somatic Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/#How_Can_I_Start_Somatic_Workouts\" >How Can I Start Somatic Workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/#How_to_Make_a_Beginner-Friendly_Somatic_Workout_Plan\" >How to Make a Beginner-Friendly Somatic Workout Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/#What_Are_the_Best_Somatic_Exercises_for_Beginners\" >What Are the Best Somatic Exercises for Beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/#How_Often_Should_Somatic_Exercises_Be_Performed\" >How Often Should Somatic Exercises Be Performed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/#What_Is_an_Example_of_a_Good_Somatic_Workout_Plan_for_Beginners\" >What Is an Example of a Good Somatic Workout Plan for Beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/#What_Are_Somatic_Exercises_for_Weight_Loss\" >What Are Somatic Exercises for Weight Loss?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/#Do_somatic_workouts_actually_work\" >Do somatic workouts actually work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/#What_is_an_example_of_a_somatic_activity\" >What is an example of a somatic activity?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/#Can_you_do_somatic_therapy_by_yourself\" >Can you do somatic therapy by yourself?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/#Is_it_better_to_do_somatic_exercises_in_the_morning_or_at_night\" >Is it better to do somatic exercises in the morning or at night?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Have you been feeling disconnected from your mind and body and are now looking for a way to recenter yourself? A somatic workout plan may be the solution you need.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-5.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Somatic exercises are a body-based approach to healing that uses slow, controlled movements and a deep level of self-awareness (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/somatic-movement-what-is-somatic-movement\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Whether you\u2019re looking to relieve everyday distress, release deeply stored tension, build body awareness, or simply feel more in tune with yourself, committing to a somatic workout plan can help set the foundation for lasting well-being.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This article will discuss what somatic exercises are, how you can turn everyday movements into somatic practices, and how you can create a somatic workout plan that matches your needs.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Beginner-Friendly_Somatic_Workout_Plan\"><\/span><b>What Is a Beginner-Friendly Somatic Workout Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A<a href=\"https:\/\/betterme.world\/articles\/the-best-somatic-exercise-program\/\"> somatic workout plan for beginners<\/a> includes sets of somatic exercises that are easy to follow and require little to no equipment. It prioritizes intentional body awareness over intensity or fitness-based goals, which makes it suitable for all fitness levels (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/somatic-movement-what-is-somatic-movement\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This type of plan is ideal for newcomers who want to ease into somatic exercises with safety and intention. By starting with slow, gentle movements, you can avoid physical strain while focusing on relieving distress and tension in ways that support your overall well-being (<\/span><a href=\"https:\/\/www.jstor.org\/stable\/j.ctv36xvk7r\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/psychology\/articles\/10.3389\/fpsyg.2020.620381\/full\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Most beginner-friendly plans are also highly adaptable, which allows you to customize them based on your needs, goals, and comfort level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re dealing with any mental health or medical concerns, it\u2019s best to consult your healthcare provider before you start a new somatic practice. They can help make sure it\u2019s a safe fit for you while also offering personalized guidance to support your goals.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72633\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Cover-somatic-exercices-2-1024x640.png\" alt=\"Somatic Workout Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Cover-somatic-exercices-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Cover-somatic-exercices-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Cover-somatic-exercices-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Cover-somatic-exercices-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Cover-somatic-exercices-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Considered_a_Somatic_Workout\"><\/span><b>What Is Considered a Somatic Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Almost any form of movement can become a somatic workout when you shift your focus from external performance or fitness-based results to how your body feels internally (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2018\/08\/Somatic-Theory.pdf\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you\u2019re walking, stretching, practicing yoga, or <a href=\"https:\/\/betterme.world\/articles\/somatic-pilates\/\">flowing through Pilates<\/a>, it\u2019s less about how far or fast you go and more about tuning in to what\u2019s happening inside your body as you move. To help break it down even further, here are some key elements that can transform ordinary movements into a somatic practice (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2018\/08\/Somatic-Theory.pdf\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6753170\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9873947\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li><b>Body awareness (Interoception and Proprioception):<\/b><span style=\"font-weight: 400;\"> Focus on how your body feels and physical sensations that may arise during movement.<\/span><\/li>\n<li aria-level=\"1\"><b>Slow, controlled pace:<\/b><span style=\"font-weight: 400;\"> Move gently and intentionally to avoid overexertion or muscle strain while supporting internal awareness.<\/span><\/li>\n<li><b>Deep breathing:<\/b><span style=\"font-weight: 400;\"> Sync your movements with deep breathing, inhaling through your nose and exhaling through your mouth to promote deeper relaxation.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/somatic-yoga-for-trauma\/\">Somatic Yoga for Trauma: A Beginner\u2019s Guide to Coping Through Movement<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Start_Somatic_Workouts\"><\/span><b>How Can I Start Somatic Workouts?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You may be wondering, \u201cCan I do a somatic workout by myself as a beginner?\u201d The answer to this is yes and as long as you\u2019ve consulted your healthcare provider beforehand, you can begin practicing somatic exercises on your own. In fact, starting a somatic workout plan at home is easier than you may think.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you\u2019re first getting started, it\u2019s a good idea to try out different movements to help you figure out what feels best for your body and goals. In this way, you can create a plan that suits your lifestyle and supports what you need most.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, a routine can be incredibly helpful in the beginning to keep you motivated, which will make it easier to stick to your somatic practice over time (<\/span><a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/opening-the-door\/202111\/the-importance-routines-in-pursuit-your-goals\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). For more guidance, apps such as <\/span><a href=\"https:\/\/betterme.world\/\"><span style=\"font-weight: 400;\">BetterMe<\/span><\/a><span style=\"font-weight: 400;\"> can provide guided sessions, tips, and resources to hold you accountable.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Workout_Plan\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Make_a_Beginner-Friendly_Somatic_Workout_Plan\"><\/span><b>How to Make a Beginner-Friendly Somatic Workout Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before you jump straight in, take a moment to consider your personal goals and what you want from your somatic practice. A beginner-friendly plan should match your needs, lifestyle, and comfort level to help you create a plan that feels both supportive and sustainable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few steps you should consider when building your <a href=\"https:\/\/betterme.world\/articles\/somatic-exercise-plan\/\">somatic workout plan<\/a>:<\/span><\/p>\n<ul>\n<li><b>Assess your fitness level:<\/b><span style=\"font-weight: 400;\"> Think about your current abilities and any physical limitations so you can pick movements that feel safe and supportive.<\/span><\/li>\n<li><b>Start simple:<\/b><span style=\"font-weight: 400;\"> Choose slow, easy movements to start building body awareness without feeling overwhelmed or overworked.<\/span><\/li>\n<li><b>Set your schedule:<\/b><span style=\"font-weight: 400;\"> Decide how often and how long you\u2019ll practice, starting small and gradually building your way up as you become more comfortable.<\/span><\/li>\n<li><b>Add a warm-up and cool-down: <\/b><span style=\"font-weight: 400;\">Start with light movements to ease in, and finish your session with calming exercises to help your body relax and reset.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Regardless of your goal, whether it\u2019s easing tension, improving mobility, or simply feeling more connected to your body, the key is to customize your plan to what works best for you, focusing on how movements feel internally rather than external results.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72631\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Cover-somatic-exercices-1024x640.png\" alt=\"Somatic Workout Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Cover-somatic-exercices-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Cover-somatic-exercices-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Cover-somatic-exercices-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Cover-somatic-exercices-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Cover-somatic-exercices.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Best_Somatic_Exercises_for_Beginners\"><\/span><b>What Are the Best Somatic Exercises for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the great things about somatic exercises is that almost any movement can be practiced with a somatic focus, as long as your attention stays on how it feels from the inside rather than on how it looks from the outside (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2018\/08\/Somatic-Theory.pdf\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some of the best <a href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-beginners\/\">somatic exercises for beginners<\/a> that are gentle, accessible, and effective for both your mental and physical well-being (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35538557\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-022-27247-y\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/link.springer.com\/chapter\/10.1007\/978-3-030-30892-6_10\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK207188\/box\/part1_ch4.box5\/?report=objectonly\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li><b>Body scans:<\/b><span style=\"font-weight: 400;\"> A guided practice where you mentally scan your body from toe to head, noticing sensations without judgment or trying to change them.<\/span><\/li>\n<li><b>Mindful breathing:<\/b><span style=\"font-weight: 400;\"> Focusing on slow, deep breaths to calm the nervous system, destress, and ground yourself in the present moment.<\/span><\/li>\n<li><b>Somatic yoga:<\/b><span style=\"font-weight: 400;\"> Gentle yoga poses that are slow and intentional, with a focus on physical sensations to deepen the <a href=\"https:\/\/betterme.world\/articles\/28-day-somatic-yoga-challenge-transform-your-mind-body-connection\/\">mind-body connection<\/a>.<\/span><\/li>\n<li><b>Grounding:<\/b><span style=\"font-weight: 400;\"> Movements that engage your senses, such as feeling your feet on the floor or touching cold water, to help you feel safe, present, and recentered.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For more beginner-friendly options, the <\/span><a href=\"https:\/\/betterme.world\/\"><span style=\"font-weight: 400;\">BetterMe app<\/span><\/a><span style=\"font-weight: 400;\"> offers guided sessions, tips, and other techniques to help you stay consistent and inspired in your healing journey.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Workout_Plan\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_Somatic_Exercises_Be_Performed\"><\/span><b>How Often Should Somatic Exercises Be Performed?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Somatic exercises are gentle enough that you can do them every day, which is ideal and offers the most benefits (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/daily-practice\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). However, it\u2019s important not to push yourself and adapt your practice depending on how you feel each day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most important thing is to listen to your body. Whether this means shorter sessions every day or longer sessions a few days per week, there isn\u2019t a single \u201cright\u201d schedule for somatic exercises. By showing up consistently, even in small ways, you\u2019ll gradually experience deeper, more lasting results (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0092656616300319\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/is-somatic-therapy-evidence-based\/\">Is Somatic Therapy Evidence-Based? What to Know Before Getting Started<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Example_of_a_Good_Somatic_Workout_Plan_for_Beginners\"><\/span><b>What Is an Example of a Good Somatic Workout Plan for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In the beginning, consistency matters more than duration. The key is to create a plan that feels sustainable and doable &#8211; one that you can stick with as you start to reconnect with your body and build self-awareness. Here are some options you should consider:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>5 minutes daily:<\/b><span style=\"font-weight: 400;\"> A short, calming check-in each day in the morning or evening that\u2019s ideal for short breathing exercises or body scans.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>15 minutes, 5 times per week:<\/b><span style=\"font-weight: 400;\"> Offers more flexibility while giving you enough time to combine multiple techniques into a more complete session.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>30 minutes, 3 times per week:<\/b><span style=\"font-weight: 400;\"> Ideal for those who enjoy longer sessions, such as somatic yoga or a somatic Pilates workout plan.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Also, don\u2019t be afraid to use somatic practices throughout your day whenever you feel overwhelmed or disconnected. Even one or two minutes of deep breathing or grounding between tasks can go a long way to helping you feel centered and calm (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-022-27247-y\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK207188\/box\/part1_ch4.box5\/?report=objectonly\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Somatic_Exercises_for_Weight_Loss\"><\/span><b>What Are Somatic Exercises for Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Somatic exercises aren\u2019t meant primarily for weight loss as they focus on the internal experience of movement rather than external or fitness-based outcomes (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/somatic-movement-what-is-somatic-movement\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). However, they can support weight management by reducing distress, creating healthier habits, and promoting a more mindful, balanced mindset (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5386400\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If weight loss is your goal, you can modify your somatic routine by adding more active elements, including <a href=\"https:\/\/betterme.world\/articles\/advanced-yoga-poses\/\">advanced yoga<\/a> or Pilates. Just remember to stay focused on how the movements feel rather than how they look or how many calories they burn.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get sustainable results, it\u2019s best to consult a registered dietitian or nutritionist who can offer personalized guidance to help you reach your goals safely and effectively.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72808\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/gentle-somatic-yoga-1024x640.png\" alt=\"Somatic Workout Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/gentle-somatic-yoga-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/gentle-somatic-yoga-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/gentle-somatic-yoga-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/gentle-somatic-yoga-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/gentle-somatic-yoga.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Do_somatic_workouts_actually_work\"><\/span><strong>Do somatic workouts actually work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, while research is still developing, somatic workouts have been shown to improve mind-body awareness and release tension that is accumulated in the body (<\/span><a href=\"https:\/\/www.jstor.org\/stable\/j.ctv36xvk7r\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/psychology\/articles\/10.3389\/fpsyg.2020.620381\/full\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). That being said, they\u2019re not a replacement for medical care or mental health support. Instead, you should think of them as a helpful tool for maintaining everyday well-being.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_an_example_of_a_somatic_activity\"><\/span><strong>What is an example of a somatic activity?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Almost any movement can become a somatic activity if you pay attention to how it feels internally rather than external results (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2018\/08\/Somatic-Theory.pdf\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). As an example, walking can be a somatic exercise if you focus on the sensations of your feet hitting the ground or focus on syncing your breath with each step.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_do_somatic_therapy_by_yourself\"><\/span><strong>Can you do somatic therapy by yourself?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Somatic therapy is best done with a licensed professional, particularly when dealing with trauma or other mental health challenges. While you can explore somatic exercises on your own, therapy should always be guided by a trained provider. If you\u2019re looking for support, the <\/span><a href=\"https:\/\/www.psychologytoday.com\/us\"><span style=\"font-weight: 400;\">Psychology Today website<\/span><\/a><span style=\"font-weight: 400;\"> has a search tool to help you find licensed somatic therapists near you (United States only).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_better_to_do_somatic_exercises_in_the_morning_or_at_night\"><\/span><strong>Is it better to do somatic exercises in the morning or at night?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The best time to do somatic exercises is whenever they fit naturally into your routine. Morning sessions can gently awaken and energize the mind and body, setting a positive tone for the day ahead. On the other hand, evening practices are great for releasing tension, unwinding, and preparing your mind and body for a restful night\u2019s sleep.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Creating a somatic workout plan can be a beneficial way to improve your mind-body connection and support both physical and mental well-being. Whether you\u2019re just getting started or looking for inspiration, incorporating a variety of exercises into your plan can help you discover a routine that truly works for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For additional guidance, the <\/span><a href=\"https:\/\/betterme.world\/\"><span style=\"font-weight: 400;\">BetterMe app<\/span><\/a><span style=\"font-weight: 400;\"> offers tons of helpful resources, tutorials, and more to support your somatic wellness journey.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Have you been feeling disconnected from your mind and body and are now looking for a way to recenter yourself? A somatic workout plan may be the solution you need. Somatic exercises are a body-based approach to healing that uses slow, controlled movements and a deep level of self-awareness (1). Whether you\u2019re looking to relieve [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":74773,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[209],"tags":[],"coauthors":[45],"class_list":["post-74771","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-somatic-exercises"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Somatic Workout Plan: A Guide to Better Mind-Body Awareness - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn more about what \u2605 SOMATIC WORKOUT PLAN \u27a4 is, how it can help you build mind-body awareness, and somatic exercises for beginners you could consider trying.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Somatic Workout Plan: A Guide to Better Mind-Body Awareness\" \/>\n<meta property=\"og:description\" content=\"Learn more about what \u2605 SOMATIC WORKOUT PLAN \u27a4 is, how it can help you build mind-body awareness, and somatic exercises for beginners you could consider trying.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-29T12:06:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-30-somatic-workout-plan-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Somatic Workout Plan: A Guide to Better Mind-Body Awareness\",\"dateModified\":\"2025-06-29T12:06:17+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/\"},\"wordCount\":1623,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-30-somatic-workout-plan.png\",\"articleSection\":[\"Somatic Exercises\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Have you been feeling disconnected from your mind and body and are now looking for a way to recenter yourself? A somatic workout plan may be the solution you need.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Somatic exercises are a body-based approach to healing that uses slow, controlled movements and a deep level of self-awareness (<\/span><a href=\\\"https:\/\/somaticmovementcenter.com\/somatic-movement-what-is-somatic-movement\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Whether you\u2019re looking to relieve everyday distress, release deeply stored tension, build body awareness, or simply feel more in tune with yourself, committing to a somatic workout plan can help set the foundation for lasting well-being.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This article will discuss what somatic exercises are, how you can turn everyday movements into somatic practices, and how you can create a somatic workout plan that matches your needs.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a Beginner-Friendly Somatic Workout Plan?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A<a href=\\\"https:\/\/betterme.world\/articles\/the-best-somatic-exercise-program\/\\\"> somatic workout plan for beginners<\/a> includes sets of somatic exercises that are easy to follow and require little to no equipment. It prioritizes intentional body awareness over intensity or fitness-based goals, which makes it suitable for all fitness levels (<\/span><a href=\\\"https:\/\/somaticmovementcenter.com\/somatic-movement-what-is-somatic-movement\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This type of plan is ideal for newcomers who want to ease into somatic exercises with safety and intention. 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A somatic workout plan may be the solution you need.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Somatic exercises are a body-based approach to healing that uses slow, controlled movements and a deep level of self-awareness (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/somatic-movement-what-is-somatic-movement\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Whether you\u2019re looking to relieve everyday distress, release deeply stored tension, build body awareness, or simply feel more in tune with yourself, committing to a somatic workout plan can help set the foundation for lasting well-being.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This article will discuss what somatic exercises are, how you can turn everyday movements into somatic practices, and how you can create a somatic workout plan that matches your needs.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a Beginner-Friendly Somatic Workout Plan?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A<a href=\"https:\/\/betterme.world\/articles\/the-best-somatic-exercise-program\/\"> somatic workout plan for beginners<\/a> includes sets of somatic exercises that are easy to follow and require little to no equipment. It prioritizes intentional body awareness over intensity or fitness-based goals, which makes it suitable for all fitness levels (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/somatic-movement-what-is-somatic-movement\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This type of plan is ideal for newcomers who want to ease into somatic exercises with safety and intention. By starting with slow, gentle movements, you can avoid physical strain while focusing on relieving distress and tension in ways that support your overall we ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/","url":"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/","name":"Somatic Workout Plan: A Guide to Better Mind-Body Awareness - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-30-somatic-workout-plan.png","dateModified":"2025-06-29T12:06:17+00:00","description":"Learn more about what \u2605 SOMATIC WORKOUT PLAN \u27a4 is, how it can help you build mind-body awareness, and somatic exercises for beginners you could consider trying.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-30-somatic-workout-plan.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-30-somatic-workout-plan.png","width":1920,"height":1200,"caption":"somatic breathwork benefits"},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/somatic-workout-plan\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Mental Health","item":"https:\/\/stage.betterme.world\/articles\/mental-health\/"},{"@type":"ListItem","position":3,"name":"Therapy","item":"https:\/\/stage.betterme.world\/articles\/mental-health\/therapy\/"},{"@type":"ListItem","position":4,"name":"Somatic Exercises","item":"https:\/\/stage.betterme.world\/articles\/mental-health\/therapy\/somatic-exercises\/"},{"@type":"ListItem","position":5,"name":"Somatic Workout Plan: A Guide to Better Mind-Body Awareness"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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