Skip to content

🎁   Black Friday Prices All November Long! Members get 50% OFF IDEA courses & certificates. 🎁Join Now!

🎁   Black Friday Prices All November Long! Members get 50% OFF IDEA courses & certificates.  🎁Join Now!

Abdominals/Core

ADVERTISEMENT

Aching for the Quadratus Lumborum

By Sarah Kolvas | August 22, 2019 |

Many of your clients likely work desk jobs and sit most of the day. This is not an ideal situation for many reasons, one being the risk of developing chronic lower-back pain. If you or a client is experiencing aches or sharp pains in the lower back, the issue may stem from problems with the quadratus lumborum.

Read More

Coaching Rotation Using Anti-Rotation

By Pete Holman, MSPT | August 16, 2019 |

When you watch someone hit a golf ball, throw a punch or simply retrieve groceries from the car, it’s evident that human movement occurs in all three planes of motion. A review of basic core anatomy—major muscles attached to the trunk, above the ischial tuberosity and below the superior aspect of the sternum—reveals that 87.5% of the core muscles are oriented either diagonally or horizontally, and one action that these muscles perform is rotation (Santana 2000).

Read More

Core Yoga Slow-Flow Sequence

By Heather Agnew | April 24, 2019 |

Mindful movement practices like yoga and Pilates allow you to incorporate flexibility, core work and body awareness into your current client programming. Core yoga is a practice that blends the precision, control and core-strengthening benefits of Pilates with the mindful and meditative benefits of yoga.

Try this core yoga slow-flow sequence and share it with your clients!

Read More

Neuromuscular Power Circuits

By Len Kravitz, PhD | April 1, 2019 |

The dynamic motions of sport require peak power—that is, the most strength a muscular contraction can muster in one of these quick bursts. Sporting athletes depend on peak power for jumping, running, throwing, striking, swinging and kicking. Scientists prefer the term “neuromuscular power” (to just “power” itself) because neural factors—including motor unit recruitment, muscle fiber firing frequency and synchronization of a muscle’s contractile forces—are involved.

Read More

Plank Variations

By Stephanie Vlach, MS | February 19, 2019 |

Forearm plank, side plank, plank with hip dips—all are group exercise favorites. The plank is one of the most familiar and effective choices for core work, and it’s an easy addition. However, how many times can you program that same old plank? Fortunately, with a little creativity, a basic plank can be amazingly versatile. Just add simple movements and a little resistance to make an already challenging move even more interesting and effective.

The following variations are best for participants who can hold a plank with
good form for at least a minute.

Read More

Yoga for Optimal Performance

By Helen Vanderburg | December 6, 2018 |

You’re a student of the body, committed to helping people improve their functional capacity and independence. Human movement is complex and uniquely individual. From a physical perspective, joint structure, neurological patterning, muscles, ligaments, tendons, fascia and skin all affect movement. Psychological and emotional factors may also cause restrictions.

Read More

Balance and Stability

By Sarah Schrenk, MS | October 18, 2018 |

Balance, which is essential for integrated movement, declines as we age. However, you can teach group fitness students how to maintain balance while also taking them through some fun, creative core exercises. Having a strong trunk and hip complex helps us maintain balance for years to come. In your next class, incorporate these multiplanar exercises targeting the core musculature and the gluteals. Each move is done in a standing position, and equipment is optional. Encourage attendees who struggle with balance to perform these exercises against a wall or while holding onto a barre.

Read More

Belly Fat vs. Vitamin D

By Matthew Kadey, MS, RD | September 20, 2018 |

Here’s another good reason for people to reduce their Buddha-bellies: improving their vitamin D status. According to data presented at the 2018 European Society of Endocrinology’s annual meeting in Barcelona, Spain, researchers from the Netherlands found that more body fat around adults’ waistline is associated with lower vitamin D levels. Beyond raising the risk of weak bones, poor vitamin D status could set the stage for other health issues, including heart disease and compromised immunity.

Read More

Strength Ladder

By Pamela Light, MA | August 22, 2018 |

Strength training classes don’t have to adhere to a classic “sets and reps” template. Why not climb your way up and down this fun fitness ladder for a fast and furious total-body workout? Repetitions are high, but so is the frequency of change, keeping interest piqued during intense work sets.

Strength Ladder Details
GOAL/EMPHASIS: total-body strength training
TOTAL TIME: 1 hour

Read More

Primed to Squat

By Lynne Skilton-Hayes | March 21, 2018 |

Why is it that so few people can squat correctly, yet my 8-year-old son squats perfectly? I’ve never taught him how to squat; he innately learned how, just as he learned to roll over, crawl, pull himself up and eventually walk. He simply needed the freedom to allow his body to move. Movement before strength is key.

Read More

Simplicity Steers Success

By Ryan Halvorson | February 21, 2018 |

client: Jennifer | personal trainer: John Parker | location: San Diego

Keeping it simple. Every day it seems there’s a new supplement, food plan or training program that purports to produce unparalleled results. But all of these choices can make it difficult for clients to make wise choices and remain consistent in their approach. That was the problem faced by Jennifer, a florist and part-time kickboxing instructor, and it’s why she reached out to San Diego–based personal trainer John Parker, CSCS.

Read More

Sample Class: Center and Roll

By Pamela Light, MA | February 16, 2018 |

This class is a mega movement multi­vitamin because it combines essential core training with restorative self-myofascial release techniques. Every movement recruits trunk muscles, creating a strong foundation for any physical challenge. The foam-rolling section helps attendees release fascial adhesions and, hopefully, prevent injuries. Participants will leave feeling strong, centered and relaxed.

Center and Roll Details
Goal/emphasis: core training and self-myofascial release
Total time: 1 hour

Read More

Get a more inspired inbox

Unlock the latest industry research, tools and exclusive offers.

ADVERTISEMENT

IDEA Fitness Journal

IDEA Fitness Journal

Current Issue:
December 2019

ADVERTISEMENT