Solid to the Core : Simple Exercises to Increase Core Strength and Flexibility

by Farand-Taylor, Janique

• ISBN13: 9781572244306
• ISBN10: 1572244305
• Edition: 1st
• Format: Paperback
• Copyright: 2006-04-01
• Publisher: New Harbinger Pubns Inc

Summary

Core conditioning is one of the hottest fitness trends in North America, according to Fitness magazine. In Solid to the Core, the official physiotherapist and personal trainer for the Ontario Freestyle Ski Team introduces an effective and customizable conditioning program with practical, easy exercises that readers can use to build strong, stable core muscles-the key to overall body strength, flexibility and general well-being.The exercises are arranged in a progressive series, targeting specific groups of core muscles. More advanced readers can simply progress to the more demanding exercises. In addition to furthering personal fitness goals, readers can also start to reverse such chronic conditions as lower back and neck pain after just a few weeks of practice.Whether in the gym or in their own living room, everyone can benefit from this easy-to-use program to keep their body flexible and strong for a lifetime. Featuring a convenient lay-flat binding and black-and-white photos, Solid to the Core is perfect for every fitness level, from newly redeemed couch potato to competitive athlete.

Table of Contents

Foreword	xi
Acknowledgments	xiii
Introduction	1	(4)
Developing Good Posture
What This Book Will Teach You
The Benefits of the Program
The Basics of Solid to the Core	5	(18)
Primary Muscle Stabilizers of the Core
Secondary Muscle Stabilizers of the Core
Analyzing Your Fitness Needs
Getting Started
Progressing Through the Exercises
Correct Postural Alignment
Equipment Needed
Lifestyle Tips
Static Pelvis Stabilization	23	(40)
Static A Series: Dead Bug
Abdominal Set
Hook-Lying Extremity Flexion
Hook-Lying Bent Leg Lift
Hook-Lying Combination
Hook-Lying Heel Walk
Straight Leg Raise
Advanced Straight Leg Raise
Static B Series: Sit-Ups
Half-Fold
Obliques
The Fold
Lower Abs
Double Knee Lift
The V Position
Ab Plank
Static C Series: Bridging
Hip Lateral Rotation
Bridging
Bridging with Bilateral Hip Flexion
Bridging with Foot Lift
Bridging with Knee Extension
Bridging with Straight Leg Raise
Ab Plank with Straight Leg Raise
Static D Series: Prone/Quadruped
Prone Straight Leg Raise
Prone Opposite Arm and Leg Lift
Hip Extension Unilateral/Arm Lift
Hip Extension Bilateral
Quadruped Lower Extremity Extension
Quadruped Opposite Upper/Lower Extremity Extension
Push-Up/Unilateral Hip Extension
Static E Series: Stabilization
Forward Lean in Sitting Position
Forward Lean in Half-Kneeling Position
Backward Lean in Sitting Position with Arm Lift
Backward Lean in Kneeling Position with Arm Lift
Backward Extension/Glute-Lumbar Stabilizers
Advanced Backward Extension/Glute-Lumbar Stabilizers
Back Rotation in Standing Position from Above and Below
Dynamic Pelvis Stabilization	63	(20)
Dynamic F Series: Lower Extremity Patterns
Wall Slide
Squats
Static Lunges
Dynamic Lunges
Dynamic G Series: Upper Extremity Patterns
Flexion-Extension Pattern
Diagonal Pattern
Compression/Axial Loading
Static Core Recruitment Antagonist Contraction (CRAC)
Dynamic Core Recruitment Antagonist Contraction (CRAC)
Dynamic H Series: Functional Drills
Squat with Balance Board
Single Leg Squat on Step
Static Lunges with Cushion
Dynamic Lunges with Step
Dynamic I Series: Plyometrics
Squat Jumps
Split Squat Jumps
Standing Long Jumps
Swiss Ball Stabilization	83	(22)
Swiss Ball J Series: Beginner
Abdominal Set in Sitting Position
Half-Fold with Ball Roll
Bridging
Quadruped Upper and Lower Extremity Extension
Backward Lean in Sitting Position
Wall Slide
Swiss Ball K Series: Intermediate
Forward Lean in Sitting Position with Foot Lift
Ab Plank
Bridging with Hip Flexion
Ab Plank with Unilateral Hip Extension
Back Extension
Unilateral Squat
Swiss Ball L Series: Advanced
Backward Lean in Sitting Position with Arm and Leg Raise
The Fold
Bridging with Roll
Push-Up
Back Extension and Rotation
Lunge
Resistance Band Stabilization	105	(18)
Resistance Band M Series: Beginner
Hook-Lying Combination
Half-Fold
Bridging
Quadruped Lower Extremity Extension
Squats with Arm Curls
Resistance Band N Series: Intermediate
Straight Leg Raise
The Fold
Bridging with Knee Extension
Quadruped Opposite Upper/Lower Extremity Extension
Plie with Front Raises
Resistance Band O Series: Advanced
Double Knee Lift
The V Position
Bridging with Straight Leg Raise
Push-Up/Unilateral Hip Extension
Static Lunge with One Arm Front Raises
References	123