Improve your strength, posture and fitness with this essential core-training handbook. Modern day lifestyles can be highly sedentary, meaning certain core muscles may become inactive. If you don’t exercise your core muscles regularly, you will lose the ability to engage them instinctively while performing everyday movements such as bending and lifting. The Core Strength Training Book is packed with more than 150 exercises with additional variations and progressions to make each as versatile and challenging as possible. Clear annotations will help you achieve the best possible form, and precise anatomical illustrations include details about the location and function of each of your core muscles – and how they work together in body movements. Loaded with step-bystep, user-friendly instructions, this is the definitive guide to building a stronger core.
CORE STRENGTH TRAINING BOOK
The Core Strength Training Book
HOW TO USE THIS BOOK
INTRODUCTION 1
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
CORE-TRAINING EXERCISES 2
MOBILIZATION
ACTIVATION
FOUNDATION • The exercises in this section are the building blocks of good core strength and stability. You should aim to master them before moving on to those in the Intermediate and Advanced sections. To ensure you get the best results, focus on performing each exercise correctly, maintaining good form throughout and controlling the movements with your core.
INTERMEDIATE • The exercises in this section build on those in Foundation, with the challenges of added instability, movement, weight, and power to make your core work harder and with greater functionality. Concentration and good technique are vital, and it is important that you can perform the less-advanced exercises with confidence before you try any of these.
ADVANCED
ACKNOWLEDGMENTS
CORE STRENGTH TRAINING BOOK • Improve your overall strength, posture and fitness with this essential core training handbook