The Core Strength Training Book - 10th Edition 2022

166 Pages·2022·253 MB·English

NEW MORE THAN 150 BODY-SCULPTING EXERCISES
CORE
Packed with instructions
to suit all levels of skill
Detailed anatomical
diagrams & descriptions
Boost your pperformance
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STRENGTH
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The complete step-by-step guide to a stronger
H ON body and better posture for men and women
TENTEDITI

CORE
STRENGTH
TRAINING
BOOK
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 over 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-by-
step, user-friendly instructions, this is the definitive guide to
building a stronger core.

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The Core Strength Training Book Tenth Edition (LBZ4385)
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CONTENTS
Torso Rotation 42
Torso Side Flexion 42
Lying Trunk Rotation 43
Lying Waist Twist 44
Cat And Camel 44
Threading The Needle 45
Hip Flexor Stretch 45
Hip Circle 46
Child’s Pose 46
Cobra Extension 47
Scorpion Stretch 47
Back Roll 48
Skier 48
Standing Roll-Down 49
ACTIVATION
How To Use This Book 8
Active Pelvic Floor 50
INTRODUCTION
Pillow Squeeze 52
What Is The Core? 12 Heel Slide 53
The Spine 14 Knee Fold 54
The Anterior Core Muscles 16 Toe Tap 56
The Posterior Core Muscles 18 Prone Abdominal Hollowing 58
What Is Core Training? 20 Dart 59
Core Training And Everyday Activities 22 Oyster 60
Core Training And Posture 24 Prone Leg Lift 61
Core Training And Sport 28 Star 62
Core Training And Pregnancy 30 Back Extension 63
Assessing Your Core 32 Superman 64
Developing Your Core 33
FOUNDATION
Equipment For Core Training 34
Abdominal Crunch 66
MOBILIZATION
Leg Circle 68
Thoracic Roller 38 Reverse Curl 69
Lat Roller 38 Dorsal Raise 70
Glute/Piriformis Roller 38 Sit-Up 72
Lumbar Roller 39 Oblique Crunch 73
Tfl/Itb Roller 39 Side-Lying Lateral Crunch 74
Neck Rotation 40 Side Bend 75
Neck Extension And Flexion 40 Heel Reach 76
Neck Side Flexion 41 Roman Chair Side Bend 77
Shoulder Rotation 41 Side-Lying Leg Lift 78
Oblique Reach 80
Hip Roll 82
Roll-Back 84
Roll-Up 85
V Leg-Raise 86
V Sit-Up 87
Swim 88
Super-Slow Bicycle 89
Sprinter Sit-Up 90
Horizontal Balance 91 Hanging Knee-Up 104 Long-Arm Bridge Pull-Over 122
Bridge 92 Windmill 104 Kettlebell Swing 123
Double-Leg Lower And Lift 94 Good Morning 106 Exercise Ball Knee Tuck 124
Plank 96 Roman Chair Back Extension 106 Core Board Rotation 125
Side Plank 98 O-Bar Rotation 108 Exercise Ball Roll-Out 126
Single-Leg Extension And Stretch 100 Standing Plate Twist 110 Suspended Crunch 128
Double-Leg Extension And Stretch 101 Kettlebell Round-Body Swing 111 Suspended Oblique Crunch 129
Mountain Climber 112 Medicine Ball Chop 130
INTERMEDIATE
Russian Twist 113 Lawnmower 131
Partner Ball Swap 102 Medicine Ball Slam 114
ADVANCED
Medicine Ball Reverse Throw 115
Exercise Ball Back Extension 116 Ghd Sit-Up 132
Medicine Ball Bridge 117 Pike 133
Wall Side Throw 118 Stick Crunch 134
Suspended Single-Arm Core Rotation 120 Exercise Ball Jackknife 136
Suspended Pendulum 121 Ghd Back Extension 137
Pulley Chop 138
Pulley Lift 140
Single-Leg, Single-Arm Cable Press 142
Hanging Toe Tuck 144
Sandbag Shouldering 145
Plank Plate Push 146
Stepped Plank Walk 148
Turkish Get-Up With Kettlebell 150
Exercise Ball Hip Rotation Kick 152
Slide Board Wiper 154
Raised Pike Dumbbell Hand-Walk 156
Wall Walk 158
Acknowledgments 160
8
HOW TO USE THIS BOOK
HOW TO USE THIS BOOK
Used together, the two sections of this book platform for the exercise section, which features
offer an integrated, user-friendly guide to core a comprehensive range of stretches and core-
training. The introduction provides an excellent training movements.

INTRODUCTION
14 INTRODUCTION THE ANTERIOR CORE MUSCLES 15
The book’s introduction offers a clear and simple guide to the basics THE ANTERIOR CORE MUSCLES RTHecEt uMs UaSbCdLoEmSinis The rectus abdominis is the “six-pack” Internal obliques Located beneath the external obliques,
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stability, and is involved in all core movements. abdomen. As a result, they play a crucial role in effective
everyday activities, posture, sport, and pregnancy. With useful SternToracpleeizdioumsastoid Scalenes EmTsihxduetesey cf rllaenerxsea i ollio monc bap(btloeieqrdntua doneinnts gt e oT ift hrhrooeem trea sxtsiitodiedneren a oatl oflc y oosobirdeulie rqm )ru. eoTecovste guamesr teahe bsneudrts row faaminctheidn i s. cH(hpoiipsrpoes a f–sslt e rtmehxnaougtrs ticshs l, e Law onghdrcoea snutte paydb)o icwluiot iytbnh.etirnnod lt hfflreeo xhmioip nt h jmoei nohtvi,pe t mhoere nrhatiisps eifn lye toxhouerr s
guidance on assessing and developing your core strength, it also PectoraliDs meltaojoidr Einxtteerrcnoaslt als tshtHaeb OiinliWtzeer n tThaeHl osEpb ilMniqeuU aegsS aC(irniLgsEht tSl)a, tWtehreaO l m(RsuiKdsecwleas yasl)s ofo hrceelps. to lceagns .o Itft iesn i mbep oorvtearnwt otork keede, ple tahdeisneg mtou lsocwlees rm-boabckil ep, aaisn .they
provides essential advice on how to engage the key core muscles, Coracobrachialis Iinntteerrcnoasl tals Tyaonhuder ms btauobsdiclyilz e–es tyohofe uyyro a tufrfrue cncotk r pdeou asrtriuner gke em, ybo atvolae ntmhceeen , ectfsofi. -cToiheridns ittn afaubtnileoc ntpi,or aonnvidnid gme oso fd b eitliatiyl,s o–e vft ehyroeyiudrr al oaycn matetoirovioner,m tcheoenrietrs m.muaisnc lfeusn (cthtioosnes ,o afn ydo uhro awb tdhoemy ecno,n htripibsu, taen tdo g broasinic)
Serratus anterior MUSCLES LOCATION MOVEMENT FUNCTION
and a range of sDuegtagielesdte adn aetxoemrcicAiasNel isAl lutTosOt rhMaetiIloCpnA sw Loi tCfh yO osRupEre cDcoiIfirAec G maRcuAtsicMvlietSsi es. REIRnexecttceetAtLuurrdannssBtd aaifiTaausefcllsarbbcem iasootmpPddcoonbbesiooruar scllb iTsemmliivtsor qqei denalnnaiiuuocrenngstheesruaouiiseissssesrsii LQlPPIPulPissiiunamrooeiaecfaalboudavsso srr aimmmarcltub iauifnmsajlsooo rrorflexorsHip RaTa EoIoPm nrxbbebbeauttlcddllevensiitooqqrcirusncnmmluuvse afae eesiilllrssnno s iioessr ■■■■■      SDSDDuueeeppeeeeeppprr fificciiaall ■■■■■■■■         FIRSIISIssssioloooooedmtxmmmmeaiweoteeeei noattttsrrrryi niiiidoscccc ef fl ––––wse pttttaxrrrriyinuuuuosnnnnen fl kkkke ssssxttttiaaaaobbbbniiiilllliiiittttyyyy ■■■■■■■■■■■■■■■a■n                 HBMMMSTMMMSMSAHAdwuuuesse eoaaaaaalsspppnialliiiiiiiipspvpppssdnnnnnnutiittiiooonigttttttnniinnaaaaaannhrrrgggggiiiiiitttgginnn nnn iii nfft nnnaoriiiiiiwwognnnnnnongggr ihggggggcm cdtttte oehhhh gggiiir dnnnn nleeeoooocy ttt t ehtoooleeeiiiiriannnnxofirrrdddlttpgnnntttdlii eee onppp iaaaubtrrrrgnoooolllannnri raaait sssaaanstitttbbbohillluuuat dddnooottrrrioooieee rrrno–ggg mmmg naaaciiionnnnnnusssaaaglll hpppirrrneeegsss,sss suuunrrreeeeezing,
include details about the location and function of each GracSialirstorius Hip flexors ■  Deep ■■   FLilfetxiniogn o of ft hthee l ehgips ■■   WGoailnkgin ugp a nandd r udnonwinng stairs
and how they work together in body movements.
CORE-TRAINING EXERCISES
This section features over 150 exercises with additional variations and Each of the core-strength exercises featured in the main sections
progressions to make each as versatile and as challenging as possible. are accompanied by an information panel, which provides details
»
The chapter’s main four main sections ( pp.50–159) progress in order of the Target Muscles, Target Movement, and Difficulty Rating of
of increasing difficulty, and start with a selection of mobility stretches the exercise, along with an annotated anatomical artwork that
»
( pp.38–49). shows you where each of the relevant muscles are located.
72 CORE STRENGTH EXERCISES FOUNDATION 73
TARGET MUSCLES FOUNDATION PROGRESSION 1 PROGRESSION 2 EXERCISE PROGRESSIONS
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User-friendly text and illustrations
PROGRESSION 5 PROGRESSION 6
DIFFICULTY RATING VARIATION P(heildvdice fnlo)or Canrudn ucphpinegr ubpac fkr oomff tyhoKseteua ebfrpll oe cy otoohrurr oerw uh, giilpthihfsot o uytuot usrt rsahinoiunlgd.ers UiLSwcrneoitseirsttniaut hnawtir ggrbnyoih toia llhtti nuoett yhy rn ut, eo fh wnoo uembnohr sae tiobtc l flavalhaeraen ctgptmc k proea oeoodlnonvsn linitted th,tig goehpe stsn ea hfl pu a. moeRo sf oefluesari portat. ti,eoCtoh aartrennh tuar edi annnc s cehdty hrrdao oeb gluuqldeeepruunn ohicdwgrfeae e tistndth h htad eoea nsy noym oaedotuchlo uesrrevmwr oare c sibematsocdnt r yeho9teo n 0o mlsuet ft,dg ri alnt esabhca.gthieellrsinerez ats eeotlrs . s . TvotoeRhadhennerpgi isa yaeed oetsa iiotusvotac ferna b tnusc hio l hnrimefteed y tqmosh edturre.oiei s ryCPv cecoeor dhtoumno agart learnrlleouenddsnmltd s c,tgi hhoebbinveanaeegn r fc5on gsrv rpecumeer inrl uneosrcneeigrhot ecsa un.h winr n on–idst fih tw nyat hogybit oeuhitl oiur mty y rhot .oh cauLoveniree rdls emoats,aw t cep rarentanoirtnu s baigssnneae pv cgdaookl tel ls riv tigwehtehisseiottt i hnlan y .g gexueidrcei syeosu i nth ar oculegahr, estarcahig ohft ftohrew ard
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each exercise is. Full details of
this grading system are provided TARGET MOVEMENTS
in the Introduction. The icon on the panel shows which of the six core
movements are involved in the exercise – Isometric,
Flexion, Extension, Side Flexion, Rotation, or Complex
(box opposite).
9
HOW TO USE THIS BOOK
TARGET MOVEMENT ICONS
ISOMETRIC SIDE FLEXION
Isometric strength is the ability to hold This movement involves bending
your body in a fixed position or resist from side to side from your waist
an external force, such as when you or reaching overhead to either
are carrying a heavy weight. your left or your right.
FLEXION ROTATION
Flexion involves bending forwards – Rotation involves turning
for example, when you are picking movements from your waist,
something off the ground, or moving such as twisting to look
to sit or stand from a lying position. over your shoulder.
EXTENSION COMPLEX
Extension involves bending your Complex movements involve
back to stand from a bent-over a combination of one or more
position, or arching your back to of the other five movements
stretch up to reach something. listed in this table.
SAFETY
INFORMATION
All physical activity involves a potential risk of injury.
Participants must therefore take all reasonable care
during exercise. Any training programme should be
carried out under the guidance of the appropriate
professionals, and participants should also seek the
advice of their doctor, or equivalent healthcare
professional, before beginning any form of exercise.
The publishers of this book and its contributors
are confident that the exercises described herein,
when performed correctly, with gradual increases
in resistance and proper supervision, are safe.
However, readers of this book must ensure that the
equipment and facilities they use for their training
are fit for purpose, and they should adhere to safety
guidelines at times, including both those outlined in
this book and any required by the manufactures and/
or owners of the facilities. They should also ensure
that supervisors have adequate insurance and relevant,
up-to-date accreditations and qualifications, including
emergency first aid.
The publishers, consultant editors, and contributing
authors of this book take no responsibility for injury
to persons or property consequent on embarking
upon the advice and guidelines included herein.