Core Conditioning: 5 Partner Exercises
How do you transition students quickly from the main part of class to the core-conditioning exercises? With larger classes and limited space and equipment, you may want to add creative partner-based moves.
Partner exercises require skill and clear communication. Make sure both partners understand the movements and the resistance or strength required to perform the moves safely and correctly. Pair individuals quickly and efficiently, matching them by strength level, height and body weight. Address this at the start of class to avoid confusion.
Partner Side Plank With Reach-Through Press
Partner 1 gets into side plank position: bottom arm extended beneath shoulder (or forearm supporting body), other arm extended upward and legs crossed top over bottom. Partner 2 stands slightly behind Partner 1, who lifts hip while reaching under body with top arm, then returns top arm to extended position while slightly lowering hip. Partner 2 pushes back on Partner 1’s lifted hand, creating a force that the core muscles must control. Partner 1 performs 3–5 repetitions on each side, and then it is Partner 2’s turn.
Resistance Tubing Horizontal Wood Chop
Using high-resistance elastic tubing, each partner holds a handle with both hands at about mid-torso, feet hip width apart. Partner 1 turns slightly away from anchor point (Partner 2) so that she is holding tubing just outside torso. Partner 2 does the same, facing opposite direction. Partners simultaneously pull tubing across torso in horizontal line, rotating shoulders. Head and shoulders stay aligned so they move as single unit. Partners reverse sequence and return to start, performing 10–15 reps before switching sides.
Medicine Ball Partner Twists
Partners stand back to back, feet hip width apart. Partner 1 holds medicine ball (6–10 pounds) and rotates through transverse plane, passing ball to Partner 2 from behind. They perform 10 on one side and then switch sides. For a progression, participants can try this exercise from a lunge stance.
BOSU Balance Trainer® Hand Press
Two BOSU Balance Trainers are placed side by side (about 2 feet apart). Partners stand on top, facing each other, and press hands as each person lifts one foot slightly (in opposition). Partners press and hold for 30–60 seconds while maintaining single-leg balance, then switch legs.
Partners get into prone plank pose, heads facing. To increase spinal stability, feet are wide apart on floor. In opposition, partners bring hands up to “patty-cake.” They perform 10–15 counts of hand slapping while stabilizing their bodies.
For information, see the complete article, "Core Training Duo," in the June 2009 issue of IDEA Fitness Journal or online in the IDEA Library.
For the latest research, statistics, sample classes, and more, "Like" IDEA on Facebook here.
Certifications: ACE, ACSM, AEA, AFAA and NSCA
Education provider for: ACE and AFAA less
© 2009 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.
|Extreme Interval Training
In this course you'll learn goal-focused intervals and over 50 dynamic exercises and drills to create extensive and intensive training formats.
|Cut to the Core
This is a raw, unedited video filmed live at the 2009 IDEA World Fitness Convention™. Cut to the Core is packed full of core-focused exercises that aim to improve the way you look, feel and live.
|September 2011 IDEA Fitness Journal Quiz 4: Plyometric Training
This continuing education quiz is an in-depth look at plyometric training. Plyometric exercises—jumping, bounding, hopping, arm pushing, and catching and throwing weighted objects such as machine balls—are movements that involve rapid eccentric and concentric muscle actions.