Abdominals/Core Conditioning Articles

Everyone from elite athletes to average clients can benefit from learning more about breathing or reprogramming the way they breathe. More specifically, by teaching them techniques that emphasize diaphragmatic breathing, you will help them meet their exercise goals. newsletter_teaser: Check out this great article from the IDEA Online Library, and learn how improving poor breathing patterns can go a long way toward helping clients excel in their physical pursuits.

Have you come across clients or exercisers who insist that the best way to carve a tight midsection is through endless repetitions of abdominal exercises? Here’s a study that will help them understand that it takes more than crunches to get that six-pack. Researchers from the department of kinesiology and health education at Southern Illinois University, Edwardsville, had one goal: to determine the effect—if any—of abdominal exercises on abdominal fat.

Why do we usually train the core from the floor? Most people don’t spend the majority of their days on the floor, nor is it common to get injured from lying down or watching television. Injuries typically happen from improper technique, lack of body awareness and limited movement. Standing upright for core training allows you to move your body in all planes of motion and enhances core and spinal stabilization and balance.newsletter_teaser: Why do we usually train the core from the floor? Most people don’t spend the majority of their days on the floor, nor is it common to get injured from lying down or watching television. Injuries typically

Why do we usually train the core from the floor? Most people don’t spend the majority of their days on the floor, nor is it common to get injured from lying down or watching television. Injuries typically happen from improper technique, lack of body awareness and limited movement. Standing upright for core training allows you to move your body in all planes of motion and enhances core and spinal stabilization and balance. newsletter_teaser: Check out this great sample class from the IDEA Online Library. Get participants off the floor and activate their cores with multijoint, multiplanar moves.

Group exercise participants love core training, so it’s no wonder that TRX® Suspension Training has become a favorite in fitness and wellness facilities. What is this type of body leverage training, and how does it work? By suspending either your hands or feet, while the opposite end of the body is in contact with the ground, you displace your center of gravity, activating your core muscles during every exercise. So even a biceps curl becomes a core move!newsletter_teaser: Group exercise participants love core training, so it’s no wonder TRX® Suspension Training has become a favorite. What is this body leverage training, and how does it work? By suspending either your hands or feet, while the opposite end of the body is in contact with the ground, you displace your center of gravity, activating your core muscles during every exercise. Even a biceps curl becomes a core move!

Fitness professionals often integrate core strengthening exercises into client programs for enhanced performance and injury prevention. However, a study published in the Journal of Strength and Conditioning Research (2011; 25 [1], 252–61) found no significant correlations between core conditioning, functional movement and performance. The study included 28 “healthy individuals” who performed several tests.

Strength is important, but functional strength is essential—and for this, variety is key. “More for the Core” takes participants through a flowing mix of methods, disciplines and combinations that engage and activate even the tiniest core muscles with continuous, dynamic movement. It’s a perfect way to prepare the body for activities of daily living. This workout lasts approximately 60 minutes and requires no equipment. Instrumental music in the 128- 132-BPM range works well. Warm-Up (7-10 minutes)newsletter_teaser: Strength is important, but functional strength is essential—and for this, variety is key. “More for the Core” takes participants through a flowing mix of methods, disciplines and combinations that engage and activate even the tiniest core muscles with continuous, dynamic movement. It’s a perfect way to prepare the body for activities of daily living. This workout lasts approximately 60 minutes and requires no equipment. Instrumental music in the 128- to 132-bpm range works well.

Core work has gained a lot of attention in the past several years, focusing on everything from injury prevention to athletic power. How we choose to define the core influences how we integrate it into our self-image and into our movement. If incomplete or compensatory patterns are repeated often enough, and long enough, they become habitual. Only when a change takes place on the level of the nervous system are we able to move past these habits and permanently improve strength, posture and flexibility (Shumway-Cook & Woollacott 1986).newsletter_teaser: Core work has gained a lot of attention in the past several years, focusing on everything from injury prevention to athletic power. How we choose to define the core influences how we integrate it into our self-image and into our movement. If incomplete or compensatory patterns are repeated often enough, and long enough, they become habitual. Only when a change takes place on the level of the nervous system are we able to move past these habits and permanently improve strength, posture and flexibility. Imagine the core as a cylinder–extending from the upper two ribs down into the depths of the pelvic floor. The whole system of muscles, bones and other tissues works together in a coordinated way. As you inhale, the diaphragm lowers; the ribs expand, articulating with the thoracic spine; the upper two ribs dance with the fascia of your cervical spine; and the pelvic floor stretches, freeing the hip joints.

If you've never been to the Inner IDEA® Conference, it will be hard for you to envisage how holistic the programming is. Imagine beginning your day outside with a series of sun salutations by the waterfall or inside with a seamless blend of tai chi, qigong and yoga, taught by a master. After breakfast you spend 2 hours becoming intimately aware of your psoas, or you discover how a transfusion of sound and light and visual beauty and even taste can turn your Pilates reformer classes into a feast for the senses.newsletter_teaser: If you've never been to the Inner IDEA® Conference, it will be hard for you to envisage how holistic the programming is. Imagine beginning your day outside with a series of sun salutations by the waterfall or inside with a seamless blend of tai chi, qigong and yoga, taught by a master. After breakfast you spend 2 hours becoming intimately aware of your psoas, or you discover how a transfusion of sound and light and visual beauty and even taste can turn your Pilates reformer classes into a feast for the senses.

Core work has gained a lot of attention in the past several years, focusing on everything from injury prevention to athletic power. How we choose to define the core influences how we integrate it into our self-image and into our movement. If incomplete or compensatory patterns are repeated often enough, and long enough, they become habitual. Only when a change takes place on the level of the nervous system are we able to move past these habits and permanently improve strength, posture and flexibility (Shumway-Cook & Woollacott 1986).