Core Strength For Dummies, Portable Edition, Pocket Edition E-Book

LaReine Chabut

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

Seitenzahl: 116

Veröffentlichungsjahr: 2015

Beschreibung

Fitness and lifestyle expert and author of Lose That Baby Fat! Get the core you've always wanted! Always wanted a great core and just not sure how to get it? This handy pocket guide will get you started on your way to a solid core. With beginner exercises to more advanced ones and everything between, you'll find all you need, no matter where you are in your core training. Open the book and find: * Improve your balance and posture * Reshape your muscles * Work out safely * Strengthen your core muscles to improve your overall fitness * Get moves for the whole family

Leseprobe

Core Strength For Dummies®, Pocket Edition

Table of Contents

Introduction

About This Book

Conventions Used in This Book

Foolish Assumptions

Icons Used in This Book

Where to Go from Here

Chapter 1: Understanding and Reshaping Your Core

Locating Your Core

The Five W’s of Core Training

Who needs core training?

What can I do to get 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?

How long should I exercise?

How intense should exercise feel?

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

Benefits of Core Training

Living longer

Lowering blood pressure

Lowering your diabetes risk

Countering bone loss

Better posture

Increased range of motion

Preventing injuries

Reducing stress

Decreased muscle tension

Useful and Fun Techniques for Developing Core Strength

Yoga

Pilates

Wii Fit

Training with a partner

Rounding Up Your Core Muscles

Breathing with Core Muscles for Better Results

Testing Your Core Strength

Using 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 2: 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 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

Knowing how a neutral spine feels

How Weights Can Build a Stronger Core

Dumbbells

Heavy balls (medicine balls)

No weights

Trying a Core Class

Chapter 3: Getting Started with Beginner Core Exercises

Using Everyday Ways to Work Your Core

Revving Up with 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 4: Getting That Six-Pack: Abdominal Core Superset

Shaping Up with a Superset

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 5: Core Workout for a Better Butt

Putting Good Junk in Your Trunk

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 6: 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 Your 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 7: Challenging Your Core on the Ball

Finding a Ball That Fits

Sizing up the ball using your height

Sizing up the ball like 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

Crunches or sit-ups

Oblique crunches

Rollaways

Abdominal curls

Ball exchange

Chapter 8: Nine Household Items You Can Use to Help Improve Core Strength

A Chair

A Beam or Rafter

A Coffee Table

A Desk

A Doorway

Water Jugs

Stairs

A Wall

A Book

Chapter 9: Nine Best Ways to Train Your Core

Balance It

Crunch It

Fix It with Cardio

Walk It Out

Cycle Through It

Plank It

Lengthen It

Suck It In

Twist It

Core Strength For Dummies®, Pocket Edition

by LaReine Chabut