So, how is it possible to elevate heart rate, include core exercises
and upper body movement and effectively work the tummy, hip and
thigh areas with the current educated methodology of the importance
of muscle fatigue within an appropriate repetition range?
Move!
The key factor is movement. The more the body moves, the more
muscle groups are involved and thus heart rate and core temperature
will also increase. Movement in more than one plane – saggital, frontal
and transverse – will increase the functionality of the exercises.
Combining upper body movement with conventional tummy, hip
and thigh exercises will challenge the core muscles. Rotational
(transverse) movement has increased in popularity, reflecting a
greater appreciation of the importance of this range of movement
in everyday life. Tasks such as picking up a bag, moving shopping
out of a car, and even the apparently simple act of walking, require a
degree of rotation in order to be carried out efficiently. Lunges to the
front and side can incorporate rotation to increase intensity, and also
reflect the functionality required for daily activities.
Balance it out
The tummy, hip and thigh class can also provide an opportunity to
include balance and stability training to participants. This is most
effectively performed when the body is in an upright position and
the feet are either close together or one foot is off the floor. A good
example of this is the lunge. It is usually recommended to position
the feet so that they are shoulder-width apart in order to assist with
maintaining balance and the body’s upright position. A simple, safe
and effective way to challenge balance is to bring the feet closer
together, for example by placing one foot directly in front of the other,
as if balancing on a beam. This will encourage the muscles of the
feet and ankle to work much harder to keep the body in this posi tion.
Often these muscles are neglected, but they are the foundation
support for the rest of the body and thus play a very important role in
maintaining balance in the upright position.
Add a little weight…
Have you ever wondered if there are any exercises that can use a
light weight effectively? When performing exercises that use multi-
The 30-second article
• Tummy, hip and thigh classes have been around for decades, but
often get criticised for perceived ineffectiveness, low heart rate,
lack of variety and lack of upper body conditioning
• Bring this format up-to-date by incorporating multi-planar,
functional and upper body movements
• Incorporate balance and stability training into the class through
exercises such as lunges
• Adding a light weight to multi-planar exercises can challenge the
upper body and add a level of momentum to encourage core
muscle activation
• Don’t get stuck in a rut – re-energise your class and keep
changing the format and the exercises.
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