Functional Core for Women: Targeted Training for Glutes and Abs

234 Pages·2023·7.48 MB·English

by  Williams, Kia

Functional
Core for
Women
Targeted Training
for Glutes and Abs
Kia Williams
Library of Congress Cataloging-in-Publication Data
Names: Williams, Kia, 1988- author.
Title: Functional core for women : targeted training for glutes and abs /
Kia Williams.
Description: First edition. | Champaign, IL : Human Kinetics, [2024] |
Includes bibliographical references.
Identifiers: LCCN 2022048280 (print) | LCCN 2022048281 (ebook) | ISBN
9781718211582 (paperback) | ISBN 9781718211599 (epub) | ISBN
9781718211605 (pdf)
Subjects: LCSH: Abdominal exercises. | Buttocks exercises. | Exercise for
women. | BISAC: HEALTH & FITNESS / Exercise / General | HEALTH & FITNESS
/ Women’s Health
Classification: LCC GV508 W55 2024 (print) | LCC GV508 (ebook) | DDC
613.7/1--dc23/eng/20221026
LC record available at https://lccn.loc.gov/2022048280
LC ebook record available at https://lccn.loc.gov/2022048281
ISBN: 978-1-7182-1158-2 (print)
Copyright © 2024 by Kia Williams
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This work is dedicated to anyone
who allows themselves to be malleable and open
to learning something different from someone different.
CONTENTS
Exercise Finder vi
Acknowledgments viii
Introduction ix
PART I UNDERSTANDING THE CORE
CHAPTER 1 Core = Abs + Glutes 3
CHAPTER 2 Core Functions and Mechanics 11
PART II PLANNING FOR RESULTS
CHAPTER 3 Identifying Personal Goals 21
CHAPTER 4 Developing Your Core Program 29
PART III EXERCISES
CHAPTER 5 Standing Core Exercises 39
CHAPTER 6 Floor and Seated Core Exercises 77
iv
CHAPTER 7 Warm-Up and Activation Exercises 139
CHAPTER 8 Stretches 165
PART IV CORE WORKOUTS
CHAPTER 9 Core Endurance-Focused Workouts 189
CHAPTER 10 Glute Hypertrophy-Focused
Workouts 199
CHAPTER 11 Core Intensity-Focused Workouts 209
References 220
About the Author 221
Earn Continuing Education Credits/Units 222
v
EXERCISE FINDER
Chapter 5 Standing Clam  100
Core Exercises Decline hip bridge  80
Donkey kick  94
Glutes
Extended reverse
Deadlift  46
 leg lift  98
Lateral leg extension  58
Fire hydrant  88
Lateral lunge  52
Frogger  96
Lunge  44
Hip abduction  81
Pistol squat  54
Incline glute bridge  78
Squat  40
Kneeling hip thruster  84
Squat tapback  42
Kneeling kickback  82
Standing leg raise  56
Seal heel clap  102
Sumo deadlift  48
Single-leg bridge  90
Sumo squat  50
Abs
Abs
Abdominal pushout  114
Anterior pelvic tilt  72
Bicycle  120
Crossbody knee drive  66
Forward crunch  104
Forward flexion
K-crunch  110
 to knee  60
Kneeling torso twist  112
Lateral flexion to knee  62
Lateral ankle touch  118
Side hip tuck  74
Leg raise  132
Sumo crossbody
Pilates roll-up  116
 reach  64
Plank hip dip  128
Sumo lateral crunch  68
Plank saw  126
Sumo twist  70
Side crunch  106
Chapter 6 Floor and Side plank  122
Seated Core Exercises Thread the needle  130
Toe touch  134
Glutes
V-sit  108
Bridge with knee
Windshield wiper  124
 abduction  86
X sit-up  136
Butterfly hip lift  92
vi
Exercise Finder vii
Chapter 7 Warm-Up and Chapter 8 Stretches
Activation Exercises
Stretches for the Core
Core Activation Butterfly  184
Birddog with lateral arm Cow pose  172
 and leg reach  150 Hip flexor stretch  166
Cobra  152 Hamstring stretch  182
Downward-facing Happy baby  183
 dog to plank  148
Quadriceps stretch  178
Glute bridge with
Seated figure 4  180
 abduction  156
Seated windshield
Lateral lunge with
 wiper  186
 side leg lift  146
Standing backbend  168
Lunging hip thruster  160
Standing lateral
Reverse lunge with
 extension  170
 side reach  144
Supine twist  176
Side-lying clam  158
Tabletop tail wag  174
Standing hurdler  142
Standing leg swing  140
Standing tap-out
 and tapback  162
Supine pelvic tilt
 to bent-knee lift  154
ACKNOWLEDGMENTS
Thank you to the wonderful team at Human Kinetics who contributed
to making this book a reality. I express great gratitude to senior acquisi-
tions editor Michelle Earle, who has trusted, supported, and amplified
my vision and voice in many aspects of fitness and movement. Much
appreciation is extended to developmental editor Amy Stahl for intently
working alongside me on this book and bringing authentic connections
across the pages.
Finally, to the most important people who have known me the lon-
gest—my parents and my sisters: Thank you for your unwavering support,
advocacy, and unconditional love. Your cheerleading and championing
of me throughout my writing journey have kept this project alive. Thank
you for your encouragement and belief in the process and in me. We
make a great team. I love you.
viii