KETTLEBELLS with Dan Henderson
PILATES with Wendi Carroll
We now know that the best way to train the core is as a set of stabilisers . Many people have weak lateral core strength , which is needed to lock the pelvis to the core in order to maintain quality of movement . This is particularly important in sports that demand agility . Exercises such as kettlebell walks and halos strengthen the lateral core , minimising energy leaks and enhancing performance . Training the body to resist movement while challenging stability in all three dimensions ( the renegade row in the video ) is paramount in strengthening the core .
One of the most common core training exercises is the plank . This video showcases a few variations done on the Pilates Reformer . Often , the exercises are done with hands on the foot bar , but this can cause wrist soreness for some clients . That ’ s when you can use the long box and allow your client to rest on their forearms like a traditional plank . Change the springs to add resistance or assistance as needed and your client will be aware of their core for days after the workout !
FREESTYLE with Kirsty Nield
Gone are the days of doing hundreds of crunches to work the abs . This combination promotes core activation by being upright and using high intensity moves to keep the heart rate up . Perfect training for athletes and players on the sports field , the focus is on all the muscles in the mid-section to promote great technique , safe movement and injury prevention . Explosive moves , and fastthen-slow movements train the body in a functional , interesting and interactive way . By really emphasising the slow movements , the transverse abdominals are pushed into overload to maintain balance and technique .
AQUA with Dominic Gili
There is no better challenge to core strength than exercising in the unstable environment of the water . Founded in Newton ’ s three laws of Inertia , Acceleration and Action / Reaction , exercising in the vertical position offers multidirectional resistance requiring us to constantly refocus our efforts to maintain neutral spinal alignment and optimal trunk stability by engaging and working core muscles . Program dynamic grounded and suspended movements in the water where the core assists in the transfer of load and force via arms and legs , and introduce anchored unilateral movements to allow clients to focus their attention .
PRESENTER PROFILE : KIRSTY NIELD
A Group Fitness Manager , instructor and presenter , Kirsty is passionate about making people fitter , healthier and happier . Starting as a freestyle instructor in the late 90 ’ s , she has always taken great pride in her classes , and spends hours each week reading articles and watching videos to keep abreast of the latest fitness research and trends .
In addition to her fitness qualifications , Kirsty has a Certificate IV in Training and Assessment and is trained to deliver five Les Mills programs , Pilates , Gymstick , aqua and ChiBall . She also has a passion for mentoring , getting huge satisfaction from watching students become fantastic instructors , and witnessing them discover a love for an industry which means so much to her .
Juggling her fitness world with a part time job working in architecture , Kirsty also strives to spend as much time as she can with her three children and lots of amazing friends . Unsurprisingly , she lives by the mantra ‘ Life is short , so never waste a single second !’
NETWORK WINTER 2017 | 23