Core Strength For Dummies E-Book

LaReine Chabut

• Herausgeber: John Wiley & Sons
• Kategorie: Ratgeber
• Sprache: Englisch
• Veröffentlichungsjahr: 2009

Seitenzahl: 391

Beschreibung

Core Strength For Dummies explores a number of workouts designed to work the different core muscles that stabilize the spine and pelvis and run the entire length of the torso. It also provides information on all of the tools and guidance needed to reach a desired fitness goal.

Leseprobe

Core Strength For Dummies®

Table of Contents

Introduction

About This Book

Conventions Used in This Book

What You’re Not to Read

Foolish Assumptions

How This Book Is Organized

Part I: Core Basics

Part II: Core Workouts to Help You Sculpt Your Trouble Areas

Part III: Developing Core Strength Using Accessories

Part IV: Adding Variety to Your Core Routine

Part V: Special Situations

Part VI: The Part of Tens

Icons Used in This Book

Where to Go from Here

Part I: Core Basics

Chapter 1: Finding Your Core Strength

First Things First: Locating Your Core

The Five W’s of Core Training

Who needs core training?

What can I do to acquire core strength?

Where is the best place to work out to get a stronger core?

When should I do core training?

Why should I strengthen my core?

The How’s of Core Strengthening

How often should I exercise to strengthen my core?

How long should I exercise each time I work out my core?

How intense should the exercise feel?

Should I see a doctor before I begin a core-strengthening program?

Benefits to Core Training

Overall benefits

Weight(less) benefits

Added physical and mental bonuses

Useful and Fun Techniques for Developing Core Strength

Yoga

Pilates

Wii Fit

Training with a partner

Got Skills? Get Core Strength

Running and hiking

Racquet sports

Basketball

Football

Swimming

Skiing

Soccer

Cycling

Gymnastics

Step aerobics

Weight lifting

Walking

Using Exercise Balls to Build Core Strength

Using core exercise balls at the gym

Using core exercise balls at home

Best core exercises to do with the exercise ball

Chapter 2: Reshaping Your Core

Rounding Up Your Core Muscles

Checking out your core muscles

What is core stabilization and where can I get some?

My favorite core stabilizers

Uncovering Key Core Principles

Breathing with Core Muscles for Better Results

Testing Your Core Strength

Getting what you need to test your core

Using your results to design a program

T-raises: Testing your upper back and chest

Seated core rotation: Testing the trunk or midsection

Back and butt extensions: Testing the buttocks

Chapter 3: Getting Started: Your Core Guidelines

Finding Your Fitness Level

Determining whether you’re ready to begin

Figuring out where to start

Picking Up Pointers for Your Level of Fitness

Beginners

Intermediate

Advanced

Getting Your Muscles to Chill Out

Benefits of Stretching Your Core (or Anything, for That Matter)

Beats stress

Gives you great posture

Increases your range of motion

Prevents injuries

Stretching Do’s and Don’ts

Do stretch after your workout

Do stretch a little bit every other day

Do hold each stretch

Don’t stretch to the point of pain

Do start at the top of the body and work your way down

Chapter 4: Things to Consider Before Taking the Core Challenge

Tuning In to Toning-Up Basics

Turning up the heat of your core

Knowing your limits

Setting aside enough time for working out

Keeping core safety in mind

Using a mat

Using a mirror

Warming Up Your Core

Jogging in place

Marching it out

Jumping rope

Holding Your Posture

Achieving a neutral spine

Finding your “hard to find” neutral spine

Knowing how a neutral spine feels

How Weights Can Build a Stronger Core

Dumbbells

Heavy balls (medicine balls)

No weights

Trying a Core Class

Part II: Core Workouts to Help Sculpt Your Trouble Areas

Chapter 5: Getting Started with Beginner Core Exercises

Using Everyday Ways to Work Your Core

Easing into It: Lowering to the Ground for Core Strengtheners

Lying pelvic tilts

Hip lifts with knees together

Suiting Up Your Core

Crunches

Side crunch

Side planks

Bicycles

Push-ups on knees

Baby Got Back!

Back extensions

Plank

Chapter 6: Getting That Six-Pack: Abdominal Core Superset

Shaping Up with a Superset

Supersets: How they are different from a regular workout

Benefits of doing a superset

Shooting for a Six-Pack

What to do to get a six-pack

What not to do to get a six-pack

Crunch It! Abdominal Workout

Crunches — feet on floor

Double-crunch — knees to elbows

Bicycle crunches

Reverse crunches

Legs straight up crunches

Side plank

Side-lying crunch

Half-up twists

Plank leg lifts

Superman — opposite arm and leg extension

Chapter 7: Core Workout for a Better Butt

Getting Some Junk in Your Trunk

Breaking Down Your “Butt”

My Core Secrets Workout

Squats — half up, half down

Reverse lunges — half up, half down

Plank leg lifts

Side lunge, left and right

Lunges — half up, half down

Bridge

Bridge with knees together

Chapter 8: Putting It All Together

Core Secrets to Looking Better Shirtless

Maintaining the “S” Position or Neutral Spine

Total Core Workout

On your back core series

On-your-tummy core series

Cooling Down After Heating Up

Part III: Developing Core Strength Using Accessories

Chapter 9: Challenging Your Core on the Ball

Finding a Ball That Fits

Sizing up the ball by using your height

Sizing up the ball as if it were a chair

Sizing up the ball by lying on it

Getting a feel for sitting on the ball

Finding the Perfect Spot for Exercising on the Ball

Picking the right space

Searching for the best surface

The Big Easy Core Ball Workout

Bridge pose

Bridge lift with calves on ball — straight legs

Ball push-ups

Core leg lifts

Single-leg bridge

Core extension

Core flexion

Hitting Crunch Time

Sit-ups

Oblique crunches

Rollaways

Abdominal curls

Ball exchange

Chapter 10: Adding Weights for Core Strength

Weight Guidelines

Picking the right amount of weight for you

Importance of increasing repetitions and sets

Plopping Down on a Weight Bench or Having a Ball

Dumbbell Workout for a Flat Tummy and Tiny Waist

The wood chop

Dumbbell bent-over row

Crunches with weights

Dead lifts

T-Raises

Squat to overhead press

Reverse lunges with weights

Ab Central Machines

Ab roller

Ab board

Ab wheel . . . yikes!

Part IV: Adding Variety to Your Core Routine

Chapter 11: Pilates Core Program

Getting Primed on the Principles of Pilates

Using Pilates for Core Training

Preparing for Core Training the Pilates Way

Getting the Pilates stuff you need

Unveiling the path to a neutral spine

Breathing the Pilates way

Trying Out Beginner Pilates Core Care

Pilates bridge

The plank

Roll downs

Swimming

The hundred

Single-leg stretch

Rising swan

Side kicks

Chapter 12: Yoga Core

Benefits of Doing Yoga

Taking It Slowly and Breathing

Strong Core Poses

Downward dog

Plank

Cobra

Stretchy and Sticky Core Poses

Cat/Cow

Forward bend

Child’s pose

Corpse pose

Taking In My Favorite Abs Tightener: Sun Salutation

Standing position

Arms raised overhead

Forward bend

Step back lunge position

Plank position

Inchworm

Cobra position

Downward dog

Lunge position

Forward bend

Arms raised overhead

Prayer position

Putting the poses together

Chapter 13: Working Your Core While Exercising Other Muscles

Visualizing Working Muscles

Targeted upper-body muscles

Targeted lower-body muscles

Refresher for Using Proper Form with Weights

Recruiting Your Upper Body for Core

Biceps curls

Alternating biceps curls

Triceps press

Triceps kickbacks

Hammer curls

Bent-over rows

Body Resistance Core Series

Dips off a table

Push-ups off a table

Squats

Walking lunges

Chapter 14: Core Stretches to Help Whittle Your Middle

What to Do and What Not to Do

Abs and Back Core Stretch Series

Back extension

Step back and reach

Side reach

Lying spinal rotation

Spinal rotation

Part V: Special Situations

Chapter 15: Pregnancy Moves for Your Core

Keeping a Strong Core with a Growing Belly

Kicking In Cardio for All Nine Months

Walking

Swimming

Moving

Easing Discomfort with Core Moves

Cat/cow

Hip extension or kneeling bird/dog

Modified side plank

Strengthening Your Stance with Standing Floor Moves

Side lunge

Relieving Tight Muscles with Releasing

Pregnancy core stretch

Chapter 16: New Mommy and Me Core Workout

Do’s and Don’ts for New Moms

Do

Don’t

Kick-Starting Your Fitness Slowly with Kegels

Warming Up to Your New Mom Workout

Lying pelvic tilt

Beginning side plank

Postpartum bridge

Bicycle

Crunch (postpartum)

Push-up on knees

Mommy and Me Moves: Fun Stuff to Do with Your Baby

Baby hip bridge

Crunch with baby

Reverse crunch with baby

Plank with baby

Lunge with baby in carrier

Plie squat with baby

Squat with baby

Chapter 17: Exercises for Kids to Help Build Core Strength

Getting the Facts on Kids’ Fitness

Taking in Some Tips on Working Out with Your Kid

Working Your Kid’s Core

Froggy jumps

Jumping jacks

Push-ups on knees

Bicycles

Pairing Up for Exercise — Family Style

Ball passing

Sit-ups: holding feet

Chapter 18: Seniors Taking the Core Challenge

Protecting Yourself with Exercise As You Age

Exercising Safely As a Senior

Tuning In to Training Guidelines for Seniors

Core Routine to Help Maintain Balance

Hip extension

Hip flexion

Side leg raises

Standing core release

Seated Core Routine for Strong Abs

Seated sit-up

Seated core rotation

Seated core stretch

Part VI: The Part of Tens

Chapter 19: Ten Best Ways to Train Your Core

Balance It

Crunch It

Fix It with Cardio

Stretch It Out

Walk It Out

Cycle Through It

Plank It

Lengthen It

Suck It In

Twist It

Chapter 20: Ten Core-Conscious Dietary Changes You Can Easily Make

Reduce Fatty Foods

Cut Back on Carbs

Eat Lean Protein

Say Bye-Bye to Dairy

Drink Fewer Margaritas

Just Say “No” to Sugary Soft Drinks

Eat More Salads

Don’t Eat after 7 p.m.

Snack on Fewer Salty Foods and More Fat-Free Pudding

Drink Lots of H2O

Chapter 21: Ten Household Items You Can Use to Help Improve Core Strength

A Chair from Your Kitchen

A Beam or Rafter in Your House

Your Coffee Table in the Living Room

Your Desk in Your Home Office

A Doorway in Your Bathroom

Water Jugs in Your Kitchen

A Towel in Your Bathroom

The Steps in Your House

A Wall in Your House

A Book Lying on Your Nightstand

Chapter 22: Ten Favorite Moves

Back Extensions

Plank

Abdominal Crunch

Double Crunch

Oblique Crunches

Half-Up Twists

Bicycle Crunches

Reverse Crunches

Plank Leg Lifts

Superman — Opposite Arm and Leg Extension