I have a strength section in the routine as of right now I am building my business and can’t buy equipment. I know of plenty of floor exercises for the core but I really don’t want to get on the floor during the class. I have mostly pretty fit people coming to my class right now so something that is able to be modified for less fit individuals but challenging for my fellow advanced pole fitness students would be great or even a free place to find videos that will help me find a few good exercises. Thanks!
I love standing core exercises but the ones I do still involve a lot of lower body too. So here is what I like to do with people and myself, hope they help.
Standing Frankenstein (standing and kicking your leg out straight up to your out reached hand and alternating legs and also doing the same across the body too. Does that make sense?
Going into a lunge position and bringing the back leg up with the knee bent and bringing your arms towards you like you are breaking a stick on your knee.
standing on one leg and rotating a weight up around your head 5-10 times then rotating it the opposite direction.
I hope you can understand these if not feel free to call me 603-631-2555 and I have more ideas too.
Partner resistance warding exercises work great at training core stability: Have one person stand with hands together, arms straight out front shoulder level, the other person stands perpendicular and presses his or her hands against the forearm. Both people need to maintain a solid core while the first person taps his or her legs back. Variations include tapping on a diagonal, or once they are good, balancing on 1 leg. If you have bands there are numerous similar variations you can do, including holding the lower body still and moving the arms. Partner band wood chops are also fun.
I teach cardio kickboxing, and the whole class is wonderful for the core! (You can always remind the class of this as they punching and kicking). Here are a few standing exercises:
1. Hands behind head, and alternate elbow to opposite knee. Alternate for desired reps and repeat on other side. Progression—Squat first with hands behind head, then as you come up, alternate elbow to knee. You should really feel the difference in your core with hands behind the head.
2. Hands behind the head while doing jumping jacks. Again, activates the core even more (cue class to contract abs) Progression, hands behind the head and get a little lower with bent knee jacks. This activates the core as well as hips.
3. Standing, and weight shifted to left side. Right elbow to right knee (right knee is slightly out to the side, not forward). Kind of like a standing side crunch. Repeat for desired reps and repeat on other side.
4. You could even do reverse lunges, and then take arms straight up over head and continue lunges. The core is activated more this way and participants should feel the difference.
Hope some of these suggestions help. Feel free to contact me at [email protected]
if you need any clarification on these.
Have fun–kickboxing is such a great workout!
I also just wanted to add that some of Jessica Smith’s DVDs have given me some good ideas for standing core work. Cardio Abs is one, and Cross Training for Fitness is another. While they are cardio based, they both have a few good standing core and balance segments (body weight). You can find them on www.collagevideo.com or at your local library.