The Complete Idiot's Guide to Core Conditioning Illustrated

by Hagerman, Ed.D., Patrick S.

• ISBN13: 9781592574568
• ISBN10: 1592574564
• Edition: 1st
• Format: Paperback
• Copyright: 2006-03-07
• Publisher: DK Publishing, Inc.

Summary

The Complete Idiot's Guide to Core Conditioning Illustratedprovides readers a complete program to improve the core muscles deep within their bodies, including the following: bull;More than 80 exercises using a variety of resistance - medicine balls, stability balls, tubing, and one's own body weight bull;More than 200 photos demonstrating the beginning, midpoint, and ending movements of each exercise bull;Additional content on enhancing core conditioning efforts with multidirectional cardio training and flexibility exercises bull;Sample workout plans that allow readers to get personalized results

Author Biography

Patrick Hagerman, Ed.D., is the author of The Complete Idiot-'s Guide to Body Sculpting Illustrated and clinical assistant professor of exercise and sport science at the University of Tulsa. He is a board member of the National Strength and Conditioning Association and a member of the American College of Sports Medicine. In 2002, Patrick was named Personal Trainer of the Year by the NSCA.

Table of Contents

Part 1: Getting to the Center of Your Body	2	(32)
What Is Core Conditioning?	4	(8)
Where Is Your Core?	5	(1)
Training What You Can't See	6	(1)
Not Your Normal Weight Training	7	(1)
Different from Body Sculpting	8	(1)
It Looks Like Pilates and Yoga	8	(1)
Not Just for Athletes	9	(3)
Core Anatomy	12	(10)
Act or React	13	(1)
Muscles of the Core	14	(4)
Abdominals	14	(1)
Back	15	(1)
Hips	16	(2)
More Than a Stack of Bones	18	(1)
Moving in Three Directions at Once	18	(4)
Start with the Basics	22	(12)
Get a Tune-Up	23	(1)
Starting from Scratch	24	(1)
Adding Core Conditioning to Your Workout	25	(1)
By the Numbers	25	(3)
More Than Three Minutes a Day	26	(1)
Sets, Reps, and Weights	26	(2)
Progression and Planning	28	(1)
The Tools	29	(5)
To Gym or Not to Gym?	29	(1)
Real Equipment	30	(3)
Your State-of-the-Art Body	33	(1)
Part 2: Targeting Movements, Not Muscles	34	(206)
Beginning Body Weight Resistance	36	(22)
Abdominal Crunch	38	(2)
Oblique Crunch	40	(2)
Reverse Crunch	42	(2)
Sit-Up	44	(2)
Wall Roll-Up	46	(2)
Pointer	48	(2)
Flying Superman	50	(2)
Bridging	52	(2)
Straight Bridge	54	(2)
Side Bend	56	(2)
Advanced Body Weight Exercises	58	(26)
Cycling	60	(2)
Twisting Toe Touch	62	(2)
Balanced Toe Touch	64	(2)
Double Crunch	66	(2)
V-Up	68	(2)
Tuck	70	(2)
Balanced Twist	72	(2)
Modified Sit-Up	74	(2)
Modified Bridging	76	(2)
Kneeling Twist	78	(2)
Side Bridge	80	(2)
Windmill	82	(2)
Beginning Resistance Tubing Exercises	84	(22)
Twisting Punch	86	(2)
Overhead Crunch	88	(2)
Overhead Oblique	90	(2)
Two-Hand Twist	92	(2)
Resisted Wall Roll-Up	94	(2)
Stump Puller	96	(2)
Forward Chop	98	(2)
Overhead Pull	100	(2)
Kneeling Ground Throw	102	(2)
Kneeling Cross Chop	104	(2)
Advanced Resistance Tubing Exercises	106	(24)
Resisted Side Bend	108	(2)
Diagonal Wood Chop	110	(2)
Balanced Side Pull	112	(2)
Balanced Cross-Pull	114	(2)
One-Arm Throw	116	(2)
Two-Arm Throw	118	(2)
Granny Pass	120	(2)
Lying Leg Pull	122	(2)
Lying Tuck	124	(2)
Resisted Sit-Up	126	(2)
Seated Russian Twist	128	(2)
Beginning Medicine Ball Exercises	130	(22)
Wood Chop	132	(2)
Crunch Twist	134	(2)
Stump Throw	136	(2)
Slam Dunk	138	(2)
Russian Twist	140	(2)
Overhead Balance	142	(2)
Prone Back Extension	144	(2)
V-Sit	146	(2)
Balance Pass	148	(2)
Sit-Up Throw	150	(2)
Advanced Medicine Ball Exercises	152	(20)
Two-Hand Reach	154	(2)
Walking Russian Twist	156	(2)
Lying Russian Twist	158	(2)
Rocky Abs	160	(2)
Lying Hip Roll	162	(2)
Pendulum	164	(2)
Cross-Throw	166	(2)
Diagonal Throw	168	(2)
Overhead Throw	170	(2)
Beginning Stability Ball Exercises	172	(22)
Ball Crunch	174	(2)
Ball Oblique	176	(2)
Glute Ham Raise	178	(2)
Ball Reverse	180	(2)
Ball Bridging	182	(2)
Hyperextension Sit-Up	184	(2)
Inclined Superman	186	(2)
Combination Crunch	188	(2)
Kneeling Tuck	190	(2)
Touchdown	192	(2)
Advanced Stability Ball Exercises	194	(20)
Back Bridge	196	(2)
Pike	198	(2)
Walkout	200	(2)
Walkout and Point	202	(2)
Glute Lift	204	(2)
Leg Twist	206	(2)
Russian Ball Twist	208	(2)
Moguls	210	(2)
Double Balance	212	(2)
Multiply the Resistance	214	(26)
Seated Ball Toss	216	(2)
Bounce Pass	218	(2)
Balanced Row	220	(2)
Balanced Punch	222	(2)
Double Circle	224	(2)
Seated Overhead Catch	226	(2)
Bridging Pullover	228	(2)
Ball Chop	230	(2)
Lying Side Pull	232	(2)
Weighted Ball Crunch	234	(2)
Side Touchdown	236	(2)
Two-Ball Stabilizer	238	(2)
Part 3: Keeping in Touch	240	(43)
Core Cardio	242	(8)
Multidirectional Cardio	243	(1)
Getting Off the Treadmill	244	(3)
Rowing Machines	244	(1)
Cross-Country Skiing	244	(1)
Swimming	245	(1)
Roller and Ice Skating	245	(1)
Kayaking	246	(1)
How Much and How Often	247	(1)
Targeting Your Heart Rate	247	(3)
Stretch It Out	250	(16)
Why Should You Stretch?	251	(1)
Timing Is Everything	252	(1)
Inverted Superman	253	(1)
Standing Side Reach	254	(1)
Seated Pretzel	255	(1)
Twisted Cross	256	(1)
Diagonal Hips	257	(1)
Tuck	258	(1)
Ball Arc	259	(1)
Leaning Tower	260	(1)
Twist and Hold	261	(1)
Bend and Twist	262	(1)
Over-Roll	263	(1)
Cat	264	(2)
Staying on Track	266	(17)
Staying on Schedule	267	(1)
Working with a Personal Trainer	268	(1)
Your Journey Toward Fitness	269	(2)
Appendixes
A. Glossary	271	(6)
B. Equipment and Training Resources	277	(2)
C. Sample Workout Plans and Log	279	(4)
Index	283