Whether you’re a fully fledged abs class teacher or simply a keen observer, you’ll benefit from Future Fit Training Tutor David Morton’s valuable recommendations on how to teach a successful abs class.
This article will give you some advice on the construction and practical teaching of a variety of abs classes, with tried and trusted tips on how to vary your class for a wide range of participants. It is not an exhaustive list of exercises – for this, come to the Torso Training and Core Stability Workshop with Future Fit Training.
When considering your class, break it (and all others) down into the following parts:
- preparation
- education
- execution
- consolidation.
Preparation
Most people will come to an Abs Class for one reason…to get a thinner waist. A few members will understand about core stability and some may even come for injury rehabilitation – but those people will generally go to a physiotherapist, and you should only prescribe rehabilitation exercises if you have the training and qualifications. So your members will be expecting exercises that will give them a wash-board stomach in 30 minutes. Plan to include exercises that will achieve results, but also be ready to explain that this class should be a part of the whole exercise programme, including cardio, weights and flexibility.
Focus on muscle actions, points of insertion and origin and muscle fibres. Think of preparing exercises that work the abs as part of a holistic whole – think of the trunk as a functional ‘cube,’ including the abs, back, pelvic floor, obliques and lateral flexion. If you have attended the Future Fit Training Torso Training and Core Stability Workshop then you should have an army of exercises to hand. Ab Curls, Reverse Curls, The Plank, Core Stabilisation exercises, Lateral Plank and Back Extensions should all be included. If you have the training and experience, include Pilates-based exercises too. I often include exercises such as the Wood-Chop, use pair based throw and catch exercises for variety, but also to give a functional strength option to the class. The most important thing is to ensure that you know the various progressions and regressions for each and every exercise. What will make you stand out from others is being able to offer easy/harder options and alternatives for every exercise in your class.
Consider the range of equipment you will be able to use – and how easy this will be to use in a group exercise format. Using for example, a Swiss Ball class, can add variety, but inexperienced class members spend so long getting on and off the ball that they have little time to actually exercise. You may want to include other equipment such as Medicine Balls, Bosu’s, Reebox Core Boards, Dyna-Bands, Hand Weights and Body Bars. Don’t forget that mats, the floor and body weight are also valuable as pieces of equipment in any class.
Think about your class format too – most abs classes are 30 minutes long and if you spend 5 minutes warming up, that will only leave 20 minutes or so for actual exercises, plus 5 minutes or so to stretch at the end. I never teach a ‘warm up’ in an abs class’, your members come for the workout, and the most effective warm up will be gentle versions of the exercises that will come later in the session. There is very little risk of injury if you do this, although for less experienced participants, you may wish to include some gentle mobilisation exercises. Don’t ever forget to stretch hip flexors at the end of an abs class, as this will minimise pelvic tilt and decrease lower back pain.
Education
The days of doing 200 ab curls have thankfully disappeared along with stripy leotards and leg-warmers, but there are many people who will need to be re-educated about this. Working your abs is not about ‘feeling the burn” and flinging your ankles to your ears, and I spend a lot of time in every abs class teaching members to slow down and move less. Write a script and use it in your class so that you don’t miss any key points. Avoid using long words and technical terms as you may lose the participants’ attention while they try to figure out what you mean.
When you are teaching, consider the following:
- use precise instructions – remember the what, when, where and how of instruction
- anatomical cues – name the body part, tell the class where it is and where it is moving to and from. Remember that less is more when performing abs exercises
- kinaesthetic cues – telling your class ‘where to feel it’ will help them to perform the moves with precision and achieve greater results
- power words – use words such as ‘squeeze’ to help your participants feel the exercises more
- visualisation cues – can work very well in an abs class, for example ‘big wide belt’, ‘zip up and hollow in’
- be hands on – tell the class at the beginning that you may need to come and personally correct technique, but always ask permission before you touch a class member. Individual correction will make for better technique and better results.
Keep your education up to date to ensure that you teach current, cutting edge exercises and are aware of the latest developments. Attend courses, go to conventions, use textbooks, the internet and colleagues to keep up to date.
Execution
Demonstrate every exercise to your class then move around and correct. Vary the order of exercises to avoid biomechanical stress, and mix isotonic with isometric and core stabilisation exercises.
Ensure that you can perform at least one of every exercise with perfect technique. It is unprofessional not to be able to do this, no matter how difficult the exercise is. If you are struggling, don’t use that exercise in your class. Get together with a friend and critique each other before your class. Video yourself and be harsh about your own technique. Most importantly – practice, practice, practice!
Consolidation
Treat the end of your class as the start of the next one. Ask your participants for feedback and give them some feedback on their performance. Find any newcomers and individually praise them. Tell everyone when the next class is and that you will be delighted to see them then. There is no buzz like teaching a great class and having members come and tell you how great they thought it was. Smile and be genuine and you will have them coming back for more and more and more.