Functional Core for Women
Targeted Training for Glutes and Abs
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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 45 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 6 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.
Earn continuing education credits! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and the exam.
AudienceWomen who want to build a strong and functional core, and fitness instructors or personal trainers who work with these clients.
Chapter 1. Core = Glutes + Abdominals
Chapter 2. Core Functions
Part II. Plan for Results
Chapter 3. Identify Personal Goals
Chapter 4. Develop Your Core 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
—Billy Blanks, Creator of Tae Bo® and International Fitness Icon
“You can always count on Kia Williams to deliver relevant, innovative, and impactful content; this book is no exception. Any woman looking to integrate top-level and accessible core training into her fitness program should look no further than Functional Core for Women. The training principles and exercises included here are revolutionary and presented in a way that is easy to understand and with the engaging flair only Kia can provide.”
—Ryan Halvorson, Director of Event Programming for IDEA
“Aren’t you tired of trying to perfect the newest overly complicated fitness fad, only to lose motivation after a couple of weeks? I’ve built my training practice on three words: ‘keep it simple.’ That’s exactly what Kia has done in Functional Core for Women. She brings us back to the foundations of fitness, with exercises geared to strengthen your body, increase your mobility, and not only build your muscles but also build your confidence! We all have personal goals when working out. Whether it’s functional strength, muscle development, aesthetics, or making your ex jealous, Kia reminds you that when you start small, focus on building a solid functional foundation, and intentionally build off of that foundation, you will get the results you are looking for.”
—jarreau bowen, MA, NASM-Certified Personal Trainer
Core endurance-focused workouts
Core training myths
Standing core exercises for glutes and abs