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Functional Core for Women

Functional Core for Women

$24.95 USD

Product Format

    Are you ready to show off a strong, supple midsection? Functional Core for Women: Targeted Training for Glutes and Abs helps women of all fitness levels improve strength and bodily aesthetics with an original and effective approach to working and reshaping the core muscles.

    Written for women by a woman, 2022 IDEA Fitness Instructor of the Year Kia Williams sets the stage by breaking down the core’s anatomy to show how the abs and glutes work together and which muscles are best targeted for discernible change. She will then help you establish your goals and develop a program that helps you strengthen and engage these major muscle groups.

    You will learn how to perform more than 50 ab and glute exercises that are proven to improve physique, function, and strength. Derived from a variety of disciplines—including traditional weight training, Pilates, barre, and yoga—the exercises feature step-by-step instructions, variations, equipment options, safety cues, and progressions and regressions. You’ll also find 12 sample workouts to quickly get you started, along with the guidance you need to create and customize your own program.

    If you’ve struggled with building a stronger core to improve your fitness and enhance your self-confidence, it’s time to transform. With Functional Core for Women you can challenge your existing fitness level and change the way your body looks and feels.

    CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. Functional Core for Women Online CE Exam may be purchased separately or as part of the Functional Core for Women With CE Exam package that includes both the book and the exam.


    Women who want to build a strong and functional core, and fitness instructors or personal trainers who work with these clients.
    Part I. Understand the Core
    Chapter 1. Core = Glutes + Abdominals
    Chapter 2. Core Functions

    Part II. Plan for Results
    Chapter 3. Identify Personal Goals
    Chapter 4. Develop Your Program

    Part III. Exercises and Pre/Post-Workout Moves
    Chapter 5. Standing Exercises
    Chapter 6. Floor and Seated Exercises
    Chapter 7. Warm-Up and Activation
    Chapter 8. Post-Workout Stretches

    Part IV. Workouts
    Chapter 9. Abdominal-Focused Workouts
    Chapter 10. Glute-Focused Workouts
    Chapter 11. Combo Workouts
    Kia Williams, MBA, MS, RYT 200, is a global presenter, program specialist, business leader, and podcast and web-series host. She was awarded the IDEA Fitness Instructor of the Year in 2022.

    An ACE-certified group fitness instructor, Williams ( is recognized for her ability to incorporate innovative and progressive exercise techniques that result in enhanced functional fitness, optimal physique, and fun workouts. She has been certified and licensed to teach over a dozen fitness formats and is actively creating content and new formats for children and adults.

    Williams is the inaugural studio leader at the Life Time River North flagship location in Chicago, Illinois. She oversees large-group, small-group, cycle, and yoga boutique program experiences. She is an executive board member for Jeremiah 33:6, a not-for-profit holistic health education and preventative medicine corporation. She also serves as the wellness chairperson for NAACP Fort Worth–Tarrant County. She’s been a featured speaker for organizations such as The Pedestal Project, Struct Club, and SCW; a guest on numerous local and national outlets, including WFAA Daybreak, The Masters Fitness podcast with Chan Gannaway, and All About Fitness podcast with Pete McCall; and a featured presenter at conventions such as IDEA World and IDEA Personal Trainer Institute.

    Williams has managed several fitness and wellness programs and facilities. She uses her transferable professional experience to mentor young professionals, support multicultural engagement, and make fitness accessible, inclusive, and feasible for the masses.

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