Core Strength For Dummies®
Table of Contents
Introduction
About This Book
Conventions Used in This Book
What You’re Not to Read
Foolish Assumptions
How This Book Is Organized
Part I: Core Basics
Part II: Core Workouts to Help You Sculpt Your Trouble Areas
Part III: Developing Core Strength Using Accessories
Part IV: Adding Variety to Your Core Routine
Part V: Special Situations
Part VI: The Part of Tens
Icons Used in This Book
Where to Go from Here
Part I: Core Basics
Chapter 1: Finding Your Core Strength
First Things First: Locating Your Core
The Five W’s of Core Training
Who needs core training?
What can I do to acquire core strength?
Where is the best place to work out to get a stronger core?
When should I do core training?
Why should I strengthen my core?
The How’s of Core Strengthening
How often should I exercise to strengthen my core?
How long should I exercise each time I work out my core?
How intense should the exercise feel?
Should I see a doctor before I begin a core-strengthening program?
Benefits to Core Training
Overall benefits
Weight(less) benefits
Added physical and mental bonuses
Useful and Fun Techniques for Developing Core Strength
Yoga
Pilates
Wii Fit
Training with a partner
Got Skills? Get Core Strength
Running and hiking
Racquet sports
Basketball
Football
Swimming
Skiing
Soccer
Cycling
Gymnastics
Step aerobics
Weight lifting
Walking
Using Exercise Balls to Build Core Strength
Using core exercise balls at the gym
Using core exercise balls at home
Best core exercises to do with the exercise ball
Chapter 2: Reshaping Your Core
Rounding Up Your Core Muscles
Checking out your core muscles
What is core stabilization and where can I get some?
My favorite core stabilizers
Uncovering Key Core Principles
Breathing with Core Muscles for Better Results
Testing Your Core Strength
Getting what you need to test your core
Using your results to design a program
T-raises: Testing your upper back and chest
Seated core rotation: Testing the trunk or midsection
Back and butt extensions: Testing the buttocks
Chapter 3: Getting Started: Your Core Guidelines
Finding Your Fitness Level
Determining whether you’re ready to begin
Figuring out where to start
Picking Up Pointers for Your Level of Fitness
Beginners
Intermediate
Advanced
Getting Your Muscles to Chill Out
Benefits of Stretching Your Core (or Anything, for That Matter)
Beats stress
Gives you great posture
Increases your range of motion
Prevents injuries
Stretching Do’s and Don’ts
Do stretch after your workout
Do stretch a little bit every other day
Do hold each stretch
Don’t stretch to the point of pain
Do start at the top of the body and work your way down
Chapter 4: Things to Consider Before Taking the Core Challenge
Tuning In to Toning-Up Basics
Turning up the heat of your core
Knowing your limits
Setting aside enough time for working out
Keeping core safety in mind
Using a mat
Using a mirror
Warming Up Your Core
Jogging in place
Marching it out
Jumping rope
Holding Your Posture
Achieving a neutral spine
Finding your “hard to find” neutral spine
Knowing how a neutral spine feels
How Weights Can Build a Stronger Core
Dumbbells
Heavy balls (medicine balls)
No weights
Trying a Core Class
Part II: Core Workouts to Help Sculpt Your Trouble Areas
Chapter 5: Getting Started with Beginner Core Exercises
Using Everyday Ways to Work Your Core
Easing into It: Lowering to the Ground for Core Strengtheners
Lying pelvic tilts
Hip lifts with knees together
Suiting Up Your Core
Crunches
Side crunch
Side planks
Bicycles
Push-ups on knees
Baby Got Back!
Back extensions
Plank
Chapter 6: Getting That Six-Pack: Abdominal Core Superset
Shaping Up with a Superset
Supersets: How they are different from a regular workout
Benefits of doing a superset
Shooting for a Six-Pack
What to do to get a six-pack
What not to do to get a six-pack
Crunch It! Abdominal Workout
Crunches — feet on floor
Double-crunch — knees to elbows
Bicycle crunches
Reverse crunches
Legs straight up crunches
Side plank
Side-lying crunch
Half-up twists
Plank leg lifts
Superman — opposite arm and leg extension
Chapter 7: Core Workout for a Better Butt
Getting Some Junk in Your Trunk
Breaking Down Your “Butt”
My Core Secrets Workout
Squats — half up, half down
Reverse lunges — half up, half down
Plank leg lifts
Side lunge, left and right
Lunges — half up, half down
Bridge
Bridge with knees together
Chapter 8: Putting It All Together
Core Secrets to Looking Better Shirtless
Maintaining the “S” Position or Neutral Spine
Total Core Workout
On your back core series
On-your-tummy core series
Cooling Down After Heating Up
Part III: Developing Core Strength Using Accessories
Chapter 9: Challenging Your Core on the Ball
Finding a Ball That Fits
Sizing up the ball by using your height
Sizing up the ball as if it were a chair
Sizing up the ball by lying on it
Getting a feel for sitting on the ball
Finding the Perfect Spot for Exercising on the Ball
Picking the right space
Searching for the best surface
The Big Easy Core Ball Workout
Bridge pose
Bridge lift with calves on ball — straight legs
Ball push-ups
Core leg lifts
Single-leg bridge
Core extension
Core flexion
Hitting Crunch Time
Sit-ups
Oblique crunches
Rollaways
Abdominal curls
Ball exchange
Chapter 10: Adding Weights for Core Strength
Weight Guidelines
Picking the right amount of weight for you
Importance of increasing repetitions and sets
Plopping Down on a Weight Bench or Having a Ball
Dumbbell Workout for a Flat Tummy and Tiny Waist
The wood chop
Dumbbell bent-over row
Crunches with weights
Dead lifts
T-Raises
Squat to overhead press
Reverse lunges with weights
Ab Central Machines
Ab roller
Ab board
Ab wheel . . . yikes!
Part IV: Adding Variety to Your Core Routine
Chapter 11: Pilates Core Program
Getting Primed on the Principles of Pilates
Using Pilates for Core Training
Preparing for Core Training the Pilates Way
Getting the Pilates stuff you need
Unveiling the path to a neutral spine
Breathing the Pilates way
Trying Out Beginner Pilates Core Care
Pilates bridge
The plank
Roll downs
Swimming
The hundred
Single-leg stretch
Rising swan
Side kicks
Chapter 12: Yoga Core
Benefits of Doing Yoga
Taking It Slowly and Breathing
Strong Core Poses
Downward dog
Plank
Cobra
Stretchy and Sticky Core Poses
Cat/Cow
Forward bend
Child’s pose
Corpse pose
Taking In My Favorite Abs Tightener: Sun Salutation
Standing position
Arms raised overhead
Forward bend
Step back lunge position
Plank position
Inchworm
Cobra position
Downward dog
Lunge position
Forward bend
Arms raised overhead
Prayer position
Putting the poses together
Chapter 13: Working Your Core While Exercising Other Muscles
Visualizing Working Muscles
Targeted upper-body muscles
Targeted lower-body muscles
Refresher for Using Proper Form with Weights
Recruiting Your Upper Body for Core
Biceps curls
Alternating biceps curls
Triceps press
Triceps kickbacks
Hammer curls
Bent-over rows
Body Resistance Core Series
Dips off a table
Push-ups off a table
Squats
Walking lunges
Chapter 14: Core Stretches to Help Whittle Your Middle
What to Do and What Not to Do
Abs and Back Core Stretch Series
Back extension
Step back and reach
Side reach
Lying spinal rotation
Spinal rotation
Part V: Special Situations
Chapter 15: Pregnancy Moves for Your Core
Keeping a Strong Core with a Growing Belly
Kicking In Cardio for All Nine Months
Walking
Swimming
Moving
Easing Discomfort with Core Moves
Cat/cow
Hip extension or kneeling bird/dog
Modified side plank
Strengthening Your Stance with Standing Floor Moves
Side lunge
Relieving Tight Muscles with Releasing
Pregnancy core stretch
Chapter 16: New Mommy and Me Core Workout
Do’s and Don’ts for New Moms
Do
Don’t
Kick-Starting Your Fitness Slowly with Kegels
Warming Up to Your New Mom Workout
Lying pelvic tilt
Beginning side plank
Postpartum bridge
Bicycle
Crunch (postpartum)
Push-up on knees
Mommy and Me Moves: Fun Stuff to Do with Your Baby
Baby hip bridge
Crunch with baby
Reverse crunch with baby
Plank with baby
Lunge with baby in carrier
Plie squat with baby
Squat with baby
Chapter 17: Exercises for Kids to Help Build Core Strength
Getting the Facts on Kids’ Fitness
Taking in Some Tips on Working Out with Your Kid
Working Your Kid’s Core
Froggy jumps
Jumping jacks
Push-ups on knees
Bicycles
Pairing Up for Exercise — Family Style
Ball passing
Sit-ups: holding feet
Chapter 18: Seniors Taking the Core Challenge
Protecting Yourself with Exercise As You Age
Exercising Safely As a Senior
Tuning In to Training Guidelines for Seniors
Core Routine to Help Maintain Balance
Hip extension
Hip flexion
Side leg raises
Standing core release
Seated Core Routine for Strong Abs
Seated sit-up
Seated core rotation
Seated core stretch
Part VI: The Part of Tens
Chapter 19: Ten Best Ways to Train Your Core
Balance It
Crunch It
Fix It with Cardio
Stretch It Out
Walk It Out
Cycle Through It
Plank It
Lengthen It
Suck It In
Twist It
Chapter 20: Ten Core-Conscious Dietary Changes You Can Easily Make
Reduce Fatty Foods
Cut Back on Carbs
Eat Lean Protein
Say Bye-Bye to Dairy
Drink Fewer Margaritas
Just Say “No” to Sugary Soft Drinks
Eat More Salads
Don’t Eat after 7 p.m.
Snack on Fewer Salty Foods and More Fat-Free Pudding
Drink Lots of H2O
Chapter 21: Ten Household Items You Can Use to Help Improve Core Strength
A Chair from Your Kitchen
A Beam or Rafter in Your House
Your Coffee Table in the Living Room
Your Desk in Your Home Office
A Doorway in Your Bathroom
Water Jugs in Your Kitchen
A Towel in Your Bathroom
The Steps in Your House
A Wall in Your House
A Book Lying on Your Nightstand
Chapter 22: Ten Favorite Moves
Back Extensions
Plank
Abdominal Crunch
Double Crunch
Oblique Crunches
Half-Up Twists
Bicycle Crunches
Reverse Crunches
Plank Leg Lifts
Superman — Opposite Arm and Leg Extension
Core Strength For Dummies®
by LaReine Chabut
Core Strength For Dummies
Published by
Wiley Publishing, Inc.
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Hoboken, NJ 07030-5774
www.wiley.com
Copyright © 2009 by Wiley Publishing, Inc., Indianapolis, Indiana
Published simultaneously in Canada
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About the Author
LaReine Chabut is a fitness and lifestyle expert, model, and mom, as well as the author of Exercise Balls For Dummies (Wiley), Lose That Baby Fat! (M.Evans) and Stretching For Dummies (Wiley). LaReine is a leading contributing fitness expert for Shape and Fit Pregnancy magazines and is most recognized as the lead instructor for America’s number one exercise video series The Firm (with more than three million copies sold worldwide). She has graced the covers of such high-profile magazines as Shape, Health, New Body, and Runner’s World, and has recently appeared on Dr. Phil, Chelsea Lately on E!, CNN, ABC, FOX News, EXTRA, Access Hollywood, Good Day LA, and KABC.
LaReine and her Lose That Baby Fat programs can be found at www.podfitness.com/lareinechabut, where she is a premier trainer for iPods, along with Kathy Smith, David Kirsch, and other top trainers in their field.
As an actress, LaReine penned a sitcom with Meg Ryan entitled Below the Radar for the Fox Network and Castle Rock Entertainment. She has co-written and starred in two short films: Separation Anxiety, which broadcast on Lifetime Television, and Good Jill Hunting, which aired on the Sundance Channel. Her series regular and guest-starring appearances include Dr. Phil, Chelsea Lately, Linc’s, Nash Bridges, The Secret World of Alex Mack, USA High, The Single Guy, Strange Luck, Murder She Wrote, and Quantum Leap, to name a few.
To read more about LaReine, log on to her Web site at www.lareinechabut.com or www.losethatbabyfat.com.
Dedication
This book is dedicated with lots of love to my daughters, Bella and Sofia, who compete for my attention every time I sit down at my desk to write! I do love you both so much . . . and of course to the readers who make it all worth it and buy my books. I thank you all!
Author’s Acknowledgments
Writing a book requires a lot of teamwork and, again, I have to thank Rob Dyer at Wiley for encouraging me to write my first book. Who would ever guess that this would be my fourth? Thanks, Rob!
I’d also like to thank the entire staff at Wiley, including Jennifer Connolly, my project editor, who was just great to work with and a busy mom like myself (I could tell by the noise in the background, she started working from home!). Lindsay Lefevere, acquisitions editor, really is good at what she does and was always there for me when I needed her. Krista Hansing, my copy editor, who made everything look nice and consistent and encouraged me to use spell check! My agent at ICM, Andrea Barvzi, to be able to convince me to write a book in a few months! And photographer Nick Horne sat on an exercise ball as he shot the photos and still managed to make me look good. Make-up artist Mina Kang made me look really tan, which is always nice. And last, but certainly not least, Linda Shelton was on my first cover shoot for Shape magazine and served as director for this shoot — thanks, Linda, you really are the best!!
Special thanks to all the models who look so hot! Robert Check is shirtless in all the pictures in this book, and when you see him, you’ll know why (thanks to his agent, David Levine, for bringing him to my attention:). Chris Gann took time off from shooting a film to do the shots in Chapters 8 and 10 and filled in as my senior model. And, of course, my beautiful daughter, Bella, and her friend Elizabeth Bartle-Steere did the kids’ exercises for me. Last but certainly not least, baby Sofia Gallachi was the best baby I’ve ever worked with — and never made a peep!
Publisher’s Acknowledgments
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Some of the people who helped bring this book to market include the following:
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Introduction
Core training is a hot topic these days, isn’t it? Just take a look at any magazine or DVD — they all seem to be targeting your core. Yes, having a strong core not only prevents injuries, but it also makes the movements you make on a daily basis easier to manage. So what is core strength and how do you get it? Well, I think it is best described as having fat-free abs and a strong back. I describe the core itself as the “bridge” that connects your upper and lower body. So if you have a weak bridge, all your movements will suffer because nothing will make it across that bridge.
Some people call it core training because you’re doing just that — increasing the strength in your midsection as you’re whittling your waist and developing strong back muscles. Just think of how often you call upon your core to perform movements throughout the day: getting up from your couch or a chair, picking up your children or grandchildren, and sitting at your desk while you’re working. All these activities require great core strength — otherwise, you’d walk around hunched over with weak back muscles all day long. Sound familiar? I hope not! I want to show you how to obtain a stronger core with this book and help you gain a better understanding of why it’s so important to have a strong core in the first place!
About This Book
This book introduces you to various core exercises that everybody can do — no matter what your age or lifestyle. In fact, there’s a chapter for everybody in this book — from kids to seniors — that can help you develop a regular core-training routine to do every day or just learn a few new moves to keep you feeling great! I’ve included Pilates and yoga workouts, children’s exercises, senior exercises, workouts for new moms and babies, weight training for your core, and more. You’ll also discover how to stave off workout boredom by adding a few new props, such as the exercise ball and dumbbells. In addition, I cover simple core strengtheners you can do using household objects or the resistance of your own body weight.
This book contains comprehensive sections on special circumstances, like exercising during pregnancy and relieving back pain by targeting your abdominals. I even include a total core workout you can do when you have enough time and aren’t rushed to work out. Whatever your interest or age, you’re sure to get a good core workout and have some fun doing it!
In this book, I tell you everything you need to know about core training, such as answers to the following questions:
What muscles am I targeting when I’m strengthening my core?
What kind of changes can I expect to see in my body from core training?
How many days a week should I do these core workouts?
Is it safe to exercise during pregnancy?
What are the best core strengtheners I can do for back pain?
Can kids strengthen their core, too?
Can I stretch out my core?
Is it safe for senior citizens to exercise?
Are there core exercises I can do on the exercise ball?
Will the core workouts be a challenging enough for me if I’m already in shape?
In addition, this book, like all For Dummies books, has a friendly and approachable tone that assumes you don’t know a whole lot about the subject you’re reading — not that you’re an actual dummy! It’s also important to tell you that like all For Dummies books, you don’t have to read it cover to cover . . . instead just flip to the section that best describes you or read a little intro first before moving onto whatever interests you. This book is also useful for learning new core-training techniques for those who already know what they’re doing. You can always pick up new techniques from a For Dummies book!
Conventions Used in This Book
The focus of this book is on core strengthening in many different situations, while emphasizing safety and proper body alignment. Reading the step-by-step instructions that accompany the photos before you start any of the exercises makes trying these core moves a lot easier and helps to keep your workouts safe and effective.
Check out these conventions I used to make navigating the information in this book a lot easier:
Most of the core exercise photos show two stages — labeled A and B — demonstrating the beginning and end for each pose.
I use italics to point out any new terms or bits of jargon you should know.
Web sites and e-mail addresses appear in monofont to help them stand out.
The numbered sets of instructions for the core exercises and the keywords in lists appear in boldface.
What You’re Not to Read
Although I feel that all the information in this book is important, the sidebars that appear in the gray boxes don’t contain information that you absolutely need to know to get a good core workout. However, these sidebars do contain great tips and information about your health, so I encourage you to read them at some point.
Foolish Assumptions
As I mentioned earlier in the introduction, this book is for people who don’t have a lot of prior knowledge about the subject at hand (in this case, core training and your current level of fitness). Keeping this goal in mind, I made a few assumptions about you, the reader:
You’re interested in core strengthening and want to make it part of your life.
You don’t have much experience with core exercises and want to know more.
You’re ready, willing, and able to find out more about core training and how to do the exercises in this book.
If this sounds like you, then you’ve come to the right place!
How This Book Is Organized
Core Strength For Dummies is divided into six different parts, each one with a unique focus. You can go directly to whichever part interests you the most or start at the beginning to gather some information and a checklist of what you’ll need to know before you begin each core-strengthening chapter. Following are the parts and what you can find in them.
Part I: Core Basics
If you’re new to core training, reading Part I is the way to go. Part I covers all the important issues you want to know before you begin your core program.
Part I covers these topics:
Who should exercise their core
How often you should be working your core
How you can reshape your core
Props you can use to enhance core exercises
The benefits of a strong core
Part II: Core Workouts to Help You Sculpt Your Trouble Areas
Part II is organized in a very logical manner — Chapter 5 starts off with a series of beginning exercises, and then the chapters progress with core exercises that are illustrated for various individual body parts. Finally, Chapter 8 finishes with a total body workout to strengthen your entire body.
Because I believe you should work out in a progressive manner (starting with the simplest exercises first), I strongly encourage starting with the beginner exercises in Chapter 5 and then progressing through the chapters until you reach Chapter 8. These chapters concentrate first on the abdominals and then on the butt; finally, you put it all together for a total body workout focusing on your core.
Part III: Developing Core Strength Using Accessories
Part III shows you a variety of core exercises you can do while using accessories. This section may be the most useful part of the book for you if you already have knowledge of core training and want to beat boredom by adding a few new techniques or a few new moves.
In Chapter 9, I show you core exercises using an exercise ball and offer you a ball chart so you know how to pick the right size of ball. Chapter 10 contains core exercises using dumbbells that you can add to any workout you already have or just use alone for core strengthening.
This part ends with nice primer on ab machines that you can use at your gym to get a nice six-pack!
Part IV: Adding Variety to Your Core Routine
Part IV is a fantastic section on recruiting different training techniques to help with core strengthening. If you’ve ever wanted to try Pilates, Chapter 11 is the one for you. This chapter contains photo illustrations of Pilates strengthening exercises that help you get a killer core.
Chapter 12 is a chapter for anyone interested in yoga — and you’ll love doing the poses! Whether you’re a beginner or you know all about the sun salutation, you’ll like trying these poses that place a special emphasis on your core.
Part IV also contains Chapter 14, for stretching your core. It shows some fun and practical stretches for the abs, hips, and back that’ll help keep you strong and flexible for years to come.
Part V: Special Situations
No matter what stage of life you’re in, core exercises can improve your daily life. Check out Chapter 15 for pregnancy and postnatal core exercises that help you to relax and strenghten your body before and after you have your baby. Get the kids together to perform a series of fun exercises that Chapter 16 provides, which help your kids build basic core strength and learn the skills needed to stay fit for a lifetime. And finally, Chapter 18 contains core exercises that address the needs of anyone over the age of 60. If you’re in one of these demographics, this part has something for you!
Part VI: The Part of Tens
In every For Dummies book, you find The Part of Tens. The last three chapters in this book contain top-ten lists of fun facts about the different things you’ll get from core training and what you can use to enhance your workout at home.
Chapter 19 lists ten best ways to train your core, while in Chapter 20, I offer ten dietary changes you can make to whittle your core and get fat free abs. Finally, Chapter 21 offers ten different items you can use in your house to make core strengthening fast and fun!
Icons Used in This Book
In this book, you’ll find different pictures in the margins, or icons, that give you useful information along the way. Reading these icons before you try the actual exercises is helpful because many of them suggest easier or better ways of performing each one.
Here’s a list of icons used in this book:
The Tip icon gives you useful information that’ll make your life easier as it relates to core training. I may point you to a specific chapter or resource, or provide hints to modify an exercise or to make it easier. For instance, a Tip icon may tell you how to breathe during an exercise to keep you from holding your breath, or it may tell you to maintain a neutral spine.
As you may have guessed, this icon points out really important information that you need to keep in mind. Very valuable information comes with these icons, so don’t skip ’em!
The Warning icon highlights information that keeps you from hurting yourself. Read the information listed under this icon before you attempt each exercise. You’ll be glad you did!
Where to Go from Here
Core Strength For Dummies is a reference guide for beginners and an introduction to performing core-strengthening exercises. You can start reading at the very beginning of this book to gather a little information first, or you can dive right in and tear out the yellow Cheat Sheet in the front of this book to take with you as you’re running out the door to a core class.
If you’re not sure where you want to start, I suggest browsing the table of contents to get a sense of exactly what this book covers and what topics interest you. You may find that you already know the basics but have always wanted to know how to use an exercise ball, so you can immediately flip to that chapter.
If you fall into one of the special circumstances groups, you may want to go directly to that section to find which chapter covers your special needs. If you’re like me, you may just want to go directly to the workout chapters that pertain to you and learn some new moves.
And if you know all about core training already and just want to brush up on your exercises a bit, you can turn to the index to find out which information pertains to you.
Wherever you choose to start, it’s great that you’re here. Enjoy!
Part I
Core Basics
In this part . . .
I know that you know a strong core is good for you, but in Chapter 1, I cover why having a strong core is actually good for you. I also answer all the questions you may have about your core — like where it is located, why you need to strengthen it, and how to acquire core strength through specific exercises.
In Chapter 2, I get into the anatomy of your core a little bit, which will give you a better understanding of what muscles you’re working and which one’s you aren’t. I show you how to evaluate your core stability and test your present level of fitness so you’ll have a starting point for your new core-training program. I even help you understand what you can do to reshape your core to the best of your ability — with a little help from me.
Chapter 3 includes everything you need to know to get started, including what props you might want to use and how much space you’ll need. I also give you the basics of a safe core-training program, including guidelines for beginners and advanced exercisers.
I wrap it all up in Chapter 4, where I show you a few warm-ups to increase your core temperature and prepare your body for core training.