Details

<b>Introduction</b>. <p>About This Book.</p> <p>Conventions Used in This Book.</p> <p>Foolish Assumptions.</p> <p>Icons Used in This Book.</p> <p>Where to Go from Here.</p> <p><b>Chapter 1: Understanding and Reshaping</b> <b>Your Core</b>.</p> <p>Locating Your Core.</p> <p>The Five W’s of Core Training.</p> <p>Who needs core training?.</p> <p>What can I do to get core strength?.</p> <p>Where is the best place to work out to get a stronger core?.</p> <p>When should I do core training?.</p> <p>Why should I strengthen my core?.</p> <p>The How’s of Core Strengthening.</p> <p>How often should I exercise?.</p> <p>How long should I exercise?.</p> <p>How intense should exercise feel?.</p> <p>Should I see a doctor before I begin a core-strengthening program?.</p> <p>Benefits of Core Training.</p> <p>Living longer.</p> <p>Lowering blood pressure.</p> <p>Lowering your diabetes risk.</p> <p>Countering bone loss.</p> <p>Better posture.</p> <p>Increased range of motion.</p> <p>Preventing injuries.</p> <p>Reducing stress.</p> <p>Decreased muscle tension.</p> <p>Useful and Fun Techniques for Developing Core Strength.</p> <p>Yoga.</p> <p>Pilates.</p> <p>Wii Fit.</p> <p>Training with a partner.</p> <p>Rounding Up Your Core Muscles.</p> <p>Breathing with Core Muscles for Better Results.</p> <p>Testing Your Core Strength.</p> <p>Using results to design a program.</p> <p>T-raises: Testing your upper back and chest.</p> <p>Seated core rotation: Testing the trunk or midsection.</p> <p>Back and butt extensions: Testing the buttocks.</p> <p><b>Chapter 2: Things to Consider Before</b> <b>Taking the Core Challenge</b>.</p> <p>Tuning In to Toning-Up Basics.</p> <p>Turning up the heat of your core.</p> <p>Knowing your limits.</p> <p>Setting aside time for working out.</p> <p>Keeping core safety in mind.</p> <p>Using a mat.</p> <p>Using a mirror.</p> <p>Warming Up Your Core.</p> <p>Jogging in place.</p> <p>Marching it out.</p> <p>Jumping rope.</p> <p>Holding Your Posture.</p> <p>Achieving a neutral spine.</p> <p>Knowing how a neutral spine feels.</p> <p>How Weights Can Build a Stronger Core.</p> <p>Dumbbells.</p> <p>Heavy balls (medicine balls).</p> <p>No weights.</p> <p>Trying a Core Class.</p> <p><b>Chapter 3: Getting Started with Beginner</b> <b>Core Exercises</b>.</p> <p>Using Everyday Ways to Work Your Core.</p> <p>Revving Up with Core Strengtheners.</p> <p>Lying pelvic tilts.</p> <p>Hip lifts with knees together.</p> <p>Suiting Up Your Core.</p> <p>Crunches.</p> <p>Side crunch.</p> <p>Side planks.</p> <p>Bicycles.</p> <p>Push-ups on knees.</p> <p>Baby Got Back!.</p> <p>Back extensions.</p> <p>Plank.</p> <p><b>Chapter 4: Getting That Six-Pack:</b> <b>Abdominal Core Superset</b>.</p> <p>Shaping Up with a Superset.</p> <p>Crunch It! Abdominal Workout.</p> <p>Crunches: Feet on floor.</p> <p>Double-crunch: Knees to elbows.</p> <p>Bicycle crunches.</p> <p>Reverse crunches.</p> <p>Legs straight up crunches.</p> <p>Side plank.</p> <p>Side-lying crunch.</p> <p>Half-up twists.</p> <p>Plank leg lifts.</p> <p>Superman: Opposite arm and leg extension.</p> <p><b>Chapter 5: Core Workout for a Better Butt</b>.</p> <p>Putting Good Junk in Your Trunk.</p> <p>My Core Secrets Workout.</p> <p>Squats: Half up, half down.</p> <p>Reverse lunges: Half up, half down.</p> <p>Plank leg lifts.</p> <p>Side lunge, left and right.</p> <p>Lunges: Half up, half down.</p> <p>Bridge.</p> <p>Bridge with knees together.</p> <p><b>Chapter 6: Working Your Core While Exercising</b> <b>Other Muscles</b>.</p> <p>Visualizing Working Muscles.</p> <p>Targeted upper-body muscles.</p> <p>Targeted lower-body muscles.</p> <p>Refresher For Using Proper Form with Weights.</p> <p>Recruiting Your Upper Body for Your Core.</p> <p>Biceps curls.</p> <p>Alternating biceps curls.</p> <p>Triceps press.</p> <p>Triceps kickbacks.</p> <p>Hammer curls.</p> <p>Bent-over rows.</p> <p>Body Resistance Core Series.</p> <p>Dips off a table.</p> <p>Push-ups off a table.</p> <p>Squats.</p> <p>Walking lunges.</p> <p><b>Chapter 7: Challenging Your Core on the Ball</b>.</p> <p>Finding a Ball That Fits.</p> <p>Sizing up the ball using your height.</p> <p>Sizing up the ball like a chair.</p> <p>Sizing up the ball by lying on it.</p> <p>Getting a feel for sitting on the ball.</p> <p>Finding the Perfect Spot for Exercising on the Ball.</p> <p>Picking the right space.</p> <p>Searching for the best surface.</p> <p>The Big Easy Core Ball Workout.</p> <p>Bridge pose.</p> <p>Bridge lift with calves on ball — straight legs.</p> <p>Ball push-ups.</p> <p>Core leg lifts.</p> <p>Single-leg bridge.</p> <p>Core extension.</p> <p>Core flexion.</p> <p>Hitting Crunch Time.</p> <p>Crunches or sit-ups.</p> <p>Oblique crunches.</p> <p>Rollaways.</p> <p>Abdominal curls.</p> <p>Ball exchange.</p> <p><b>Chapter 8: Nine Household Items You Can Use to Help Improve Core Strength</b>.</p> <p>A Chair.</p> <p>A Beam or Rafter.</p> <p>A Coffee Table.</p> <p>A Desk.</p> <p>A Doorway.</p> <p>Water Jugs.</p> <p>Stairs.</p> <p>A Wall.</p> <p>A Book.</p> <p><b>Chapter 9: Nine Best Ways to Train Your Core</b>.</p> <p>Balance It.</p> <p>Crunch It.</p> <p>Fix It with Cardio.</p> <p>Walk It Out.</p> <p>Cycle Through It.</p> <p>Plank It.</p> <p>Lengthen It.</p> <p>Suck It In.</p> <p>Twist It.</p>

<p>LaReine Chabut is a fitness and lifestyle expert, model, and mom. She is the author of Exercise Balls For Dummies and Stretching For Dummies.</p>

<p>Making Everything Easier!</p> <p>Core Strength for Dummies</p> <p>Portable Edition</p> <p>LaReine Chabut</p> <p>Fitness and lifestyle expert and author of Lose That Baby Fat!</p> <p>Get the core you've always wanted!</p> <p>Always wanted a great core and just not sure how to get it? This handy pocket guide will get you started on your way to a solid core. With beginner exercises to more advanced ones and everything between, you'll find all you need, no matter where you are in your core training.</p> <p>Open the book and find:</p> <ul> <li> <p>Improve your balance and posture</p> </li> <li> <p>Reshape your muscles</p> </li> <li> <p>Work out safely</p> </li> <li> <p>Strengthen your core muscles to improve your overall fitness</p> </li> <li> <p>Get moves for the whole family</p> </li> </ul>

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