Core Strength and Stability

What constitutes your core can be considered in a range of different ways. In this short course we’ll look at different perspectives on the core, including the benefits and risks of core training, along with practical training suggestions that can be applied to pole and aerial training.

Training and toning the midriff is one of, if not the most popular motivation for gym-goers and exercisers around the world; there are countless machines and devices that have been created to help you do just that. whilst much of this revolves around the look, there are a wealth of reasons why understanding how your core works and training it correctly can be of benefit to you. From assisting with daily life to high-level athletic performance, developing a strong and stable core is vital. Pole and aerial disciplines are, of course, no exception. In fact, they require an even stronger and better functioning core than most activities. We’ll take a top-to-bottom, front-to-back look at the core to help you to support your own practice and that of your students.

UNIT 1 – What is the Core?

  • How the core can be defined, including which body parts and muscles it comprises.
  • The definition and roles of the outer unit, the inner unit, and the sling systems.

UNIT 2 – What is Core Stability?

  • What the terms core stability and core strength
  • The benefits of a stable core in in everyday life and in athletic performance.

UNIT 3 – THE Risks of Core training

  • The risks and problems that can occur with core training.
  • What you can do to lessen the likelihood of these risks occurring.
  • Core conditioning exercises that are higher risk, and what you can do to make them safer.
  • Risks of core exercises for special populations, including people with postural problems, medical conditions, pregnant women, older participants, and children and adolescents.

UNIT 4 – Assessing Core Function

  • Ways that you can assess core function using everyday exercises, including those provided in Units 5, 6, and 7.
  • Ways that you can assess core function using specially designed fitness tests.

UNIT 5 – Training the Inner Unit

  • A range of exercises to help increase the endurance and strength of your inner unit muscles.

UNIT 6 – Training the Outer Unit

  • A range of safe, effective exercises for the outer unit muscles and how to progress and regress them where required.
  • The general training guidelines for the core.
  • Including your core in warm-ups and cool-downs.

UNIT 7 – Training the Sling Systems

  • In this final unit, we’ll look at some more advanced exercises, namely those that target the different sling systems we discussed earlier in the course.
  • We’ll provide a few examples for each sling system, along with ways that you can make them easier and harder so that there’s something for you and all of your students.
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