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Core strength training: the complete step-by-step guide to a stronger body and better posture for men and women
Publisher
DK
Publication Date
2013
Language
English
Description
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Table of Contents
From the Book - 1st American ed.
What is the Core?
The Spine
The Anterior Core Muscles
The Posterior Core Muscles
What is Core Training?
Core Training and Everyday Activities
Core Training and Posture
Core Training and Sport
Core Training and Pregnancy
Assessing Your Core
Developing Your Core
Equipment for Core Training
2. Core-Training Exercises
Visual Exercise Directory
Core Movement Directory
Mobilization
Thoracic Roller
Lat Roller
Glute/Piriformis Roller
Lumbar Roller
TFL/ITB Roller
Neck Rotation
Neck Extension and Flexion
Neck Side Flexion
Shoulder Rotation
Torso Rotation
Torso Side Flexion
Lying Trunk Rotation
Lying Waist Twist
Cat and Camel
Threading the Needle
Hip Flexor Stretch
Hip Circle
Child's Pose
Cobra Extension
Scorpion Stretch
Back Roll
Skier
Standing Roll-Down
Activation
Active Pelvic Floor
Pillow Squeeze
Heel Slide
Knee Fold
Toe Tap
Prone Abdominal Hollowing
Dart
Oyster
Prone Leg Lift
Star
Back Extension
Superman
Foundation
Abdominal Crunch
Leg Circle
Reverse Curl
Dorsal Raise
Sit-Up
Oblique Crunch
Side-Lying Lateral Crunch
Side Bend
Heel Reach
Roman Chair Side-Bend
Side-Lying Leg-Lift
Oblique Reach
Hip Roll
Roll-Back
Roll-Up
V Leg-Raise
V Sit-Up
Swim
Super-Slow Bicycle
Printer Sit-Up
Horizontal Balance
Bridge
Double-Leg Lower and Lift
Plank
Side Plank
Single-Leg Extension and Stretch
Double-Leg Extension and Stretch
Intermediate
Partner Ball Swap
Hanging Knee-Up
Windmill
Good Morning
Roman Chair Back Extension
O-Bar Rotation
Standing Plate Twist
Kettlebell Round-Body Swing
Mountain Climber
Russian Twist
Medicine Ball Slam
Medicine Ball Reverse Throw
Exercise Ball Back Extension
Medicine Ball
Wall Side Throw
Suspended Single-Arm Core Rotation
Suspended Pendulum
Long-Arm Bridge Pull-Over
Kettlebell Swing
Exercise Ball Knee Tuck
Core Board Rotation
Exercise Ball Roll-Out
Suspended Crunch
Suspended Oblique Crunch
Medicine Ball Chop
Lawnmower
Advanced
GHD Sit-Up
Pike
Stick Crunch
Exercise Ball Jackknife
GHD Back Extension
Pulley Chop
Pulley Lift
Single-Leg, Single-Arm Cable Press
Hanging Toe Tuck
Sandbag Shouldering
Plank Plate Push
Stepped Plank Walk
Turkish Get-Up with Kettlebell
Exercise Ball Hip Rotation Kick
Slide Board Wiper
Raised Pike Dumbbell Hand-Walk
Wall Walk
Static Stretches
Neck Side Flexion
Upper-Back Stretch
PEC Stretch
LAT Stretch
Seated Twist
Lateral Extension
Standing Back Extension
Seated Spiral Twist
Cat Stretch
Child's Pose Stretch
Hip Flexor Stretch
Oblique Stretch
Abdominal Cobra Stretch
Lying Waist Twist
Hamstring Stretch 1
Hamstring Stretch 2
Adductor Stretch 1
Adductor Stretch 2
Hip Walk Stretch
Rotational Lunge Stretch
Quad Stretch
ITB Stretch
Standing Glute Stretch
Exercise Ball Back Stretch
3. Core Training Programs
Introduction
Fundamental Core
Good Posture
Bodyweight Core Training
Core Training For Pregnancy
Post-Pregnancy Core Training
Design Your Own (Levels 1-4)
Design Your Own (Levels 5-10)
The Core Challenge 300
4. Sports-Specific Core Training
Introduction
Sports-Specific Matrix
Collision Team Sports
Contact Team Sports
Net-Based Sports
Bat- and Club-Based Sports
Racket-Based Sports
Running
Throwing-Based Field Sports
Jumping-Based Field Sports
Weightlifting and Powerlifting
Combat Sports
Gymnastics
Board-Based Sports
Ski- And Skate-Based Sports
Water Sports
Swimming-Based Sports
Cycling
Equestrian Sports
Extreme Sports
Glossary
Index
Acknowledgments
About the Authors
Safety Information
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Author Notes
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More Details
ISBN
9781465402202
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