Core Strength Training

226 Pages·2012·35.7 MB·English

by  DK Publishing

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The complete step-by-step guIde To a stronger
body and better posture for men And women

The Complete Step-by-Step Guide
to a stronger body and better posture for
men and women
LONDON, NEW YORK, MUNICH,
CONTENTS
MELBOURNE, DELHI
Senior Editor Gareth Jones
Editorial team Andy Szudek, Hugo Wilkinson,
Kajal Mistry, Peter Preston,
Chris Stone, Satu Fox
Project Art Editor Katie Cavanagh HOW TO USE THIS BOOK 6 CAT AND CAMEL 50
Design team Keith Davis, Sharon Spencer,
Phil Gamble, Michael Duffy, THREADING THE NEEDLE 51
Joanne Clark
HIP FLEXOR STRETCH 51
Illustrators Mike Garland, Mark Walker,
HIP CIRCLE 52
Darren R. Awuah, Debajyoti
Dutta, Richard Tibbits, INTRODUCTION CHILD’S POSE 52
Phil Gamble, Peter Bull,
Phil Wilson, Debbie Maizels COBRA EXTENSION 53
WHAT IS THE CORE? 10
Production Editor Nikoleta Parasaki SCORPION STRETCH 53
Production Controller Mandy Inness THE SPINE 12
BACK ROLL 54
Cover Designer Mark Cavanagh THE ANTERIOR CORE MUSCLES 14
SKIER 54
THE POSTERIOR CORE MUSCLES 16
Managing Editor Stephanie Farrow STANDING ROLL-DOWN 55
Managing Art Editor Lee Griffiths WHAT IS CORE TRAINING? 18
DK INDIA CORE TRAINING AND 20
ACTIVATION
Managing Editor Pakshalika Jayaprakash EVERYDAY ACTIVITIES
Editorial Team Neha Gupta, Antara Moitra ACTIVE PELVIC FLOOR 56
Managing Art Editor Arunesh Talapatra CORE TRAINING AND POSTURE 22
PILLOW SQUEEZE 58
Design Team Anis Sayyed, Pooja Pipil, CORE TRAINING AND SPORT 26
Supriya Mahajan, Swati HEEL SLIDE 59
Katyal, Aanchal Singal, Astha CORE TRAINING AND PREGNANCY 28
KNEE FOLD 60
Singh, Namita, Niyati Gosain,
ASSESSING YOUR CORE 30
Payal Rosalind Malik TOE TAP 62
DEVELOPING YOUR CORE 31
PRONE ABDOMINAL HOLLOWING 64
DK US
EQUIPMENT FOR CORE TRAINING 32
Senior Editor Shannon Beatty DART 65
Editor Jill Hamilton
OYSTER 66
First American Edition, 2013 CORE-TRAINING
PRONE LEG LIFT 67
Published in the United States by EXERCISES
STAR 68
DK Publishing
375 Hudson Street BACK EXTENSION 69
New York, New York 10014 VISUAL EXERCISE DIRECTORY 36
SUPERMAN 70
13 14 15 16 17 10 9 8 7 6 5 4 3 2 1 CORE MOVEMENT DIRECTORY 40
001–187948–Jan/2013
Copyright © 2013 Dorling Kindersley Limited MOBILIZATION FOUNDATION
All rights reserved.
ABDOMINAL CRUNCH 72
THORACIC ROLLER 44
reseWrviethdo aubto lvime,i tninog p tahret orifg thhtiss upnudbelirc caotipoynr imghaty be LAT ROLLER 44 LEG CIRCLE 74
reproduced, stored in or introduced into a retrieval GLUTE/PIRIFORMIS ROLLER 44 REVERSE CURL 75
system, or transmitted, in any form, or by any
means (electronic, mechanical, photocopying, LUMBAR ROLLER 45 DORSAL RAISE 76
recording, or otherwise), without the prior written
permission of both the copyright owner and TFL/ITB ROLLER 45 SIT-UP 78
the above publisher of this book.
NECK ROTATION 46 OBLIQUE CRUNCH 79
Published in Great Britain by NECK EXTENSION AND FLEXION 46 SIDE-LYING LATERAL CRUNCH 80
Dorling Kindersley Limited
NECK SIDE FLEXION 47 SIDE BEND 81
A catalog record for this book is available from the
Library of Congress SHOULDER ROTATION 47 HEEL REACH 82
ISBN 978-1-4654-0220-2 TORSO ROTATION 48 ROMAN CHAIR SIDE-BEND 83
Printed and bound in China by South China TORSO SIDE FLEXION 48 SIDE-LYING LEG-LIFT 84
Printing Company LYING TRUNK ROTATION 49 OBLIQUE REACH 86
Discover more at LYING WAIST TWIST 50 HIP ROLL 88
www.dk.com
ROLL-BACK 90 ADVANCED
CORE-TRAINING
ROLL-UP 91 GHD SIT-UP 138
PROGRAMS
V LEG-RAISE 92 PIKE 139
V SIT-UP 93 STICK CRUNCH 140 INTRODUCTION 174
SWIM 94 EXERCISE BALL JACKKNIFE 142 FUNDAMENTAL CORE 176
SUPER-SLOW BICYCLE 95 GHD BACK EXTENSION 143 GOOD POSTURE 178
SPRINTER SIT-UP 96 PULLEY CHOP 144 BODYWEIGHT CORE TRAINING 180
HORIZONTAL BALANCE 97 PULLEY LIFT 146 CORE TRAINING FOR PREGNANCY 182
BRIDGE 98 SINGLE-LEG, SINGLE-ARM CABLE PRESS 148 POST-PREGNANCY CORE TRAINING 184
DOUBLE-LEG LOWER AND LIFT 100 HANGING TOE TUCK 150 DESIGN YOUR OWN (LEVELS 1–4) 186
PLANK 102 SANDBAG SHOULDERING 151 DESIGN YOUR OWN (LEVELS 5–10) 188
SIDE PLANK 104 PLANK PLATE PUSH 152 THE CORE CHALLENGE 300 190
STEPPED PLANK WALK 154
SINGLE-LEG EXTENSION AND STRETCH 106
TURKISH GET-UP WITH KETTLEBELL 156
DOUBLE-LEG EXTENSION AND STRETCH 107 SPORTS-SPECIFIC
EXERCISE BALL HIP ROTATION KICK 158
CORE TRAINING
SLIDE BOARD WIPER 160
INTERMEDIATE
RAISED PIKE DUMBBELL HAND-WALK 162
PARTNER BALL SWAP 108 INTRODUCTION 194
WALL WALK 164
HANGING KNEE-UP 110 SPORTS-SPECIFIC MATRIX 196
WINDMILL 110 COLLISION TEAM SPORTS 198
STATIC STRETCHES
GOOD MORNING 112 CONTACT TEAM SPORTS 199
NECK SIDE FLEXION 166
ROMAN CHAIR BACK EXTENSION 112 NET-BASED SPORTS 200
UPPER-BACK STRETCH 166
O-BAR ROTATION 114 BAT- AND CLUB-BASED SPORTS 201
PEC STRETCH 166
STANDING PLATE TWIST 116 RACKET-BASED SPORTS 202
LAT STRETCH 166
KETTLEBELL ROUND-BODY SWING 117 RUNNING 203
SEATED TWIST 167
MOUNTAIN CLIMBER 118 THROWING-BASED FIELD SPORTS 204
LATERAL EXTENSION 167
RUSSIAN TWIST 119 JUMPING-BASED FIELD SPORTS 205
STANDING BACK EXTENSION 167
MEDICINE BALL SLAM 120 WEIGHTLIFTING AND 206
SEATED SPIRAL TWIST 167
MEDICINE BALL REVERSE THROW 121 POWERLIFTING
CAT STRETCH 168
EXERCISE BALL BACK EXTENSION 122 COMBAT SPORTS 207
CHILD’S POSE STRETCH 168
MEDICINE BALL 123 GYMNASTICS 208
HIP FLEXOR STRETCH 168
WALL SIDE THROW 124 BOARD-BASED SPORTS 209
OBLIQUE STRETCH 168
SUSPENDED SINGLE-ARM 126 SKI- AND SKATE-BASED SPORTS 210
ABDOMINAL COBRA STRETCH 169
CORE ROTATION WATER SPORTS 211
LYING WAIST TWIST 169
SUSPENDED PENDULUM 127 SWIMMING-BASED SPORTS 212
HAMSTRING STRETCH 1 169
LONG-ARM BRIDGE PULL-OVER 128 CYCLING 213
HAMSTRING STRETCH 2 169
KETTLEBELL SWING 129 ADDUCTOR STRETCH 1 170 EQUESTRIAN SPORTS 214
EXERCISE BALL KNEE TUCK 130 ADDUCTOR STRETCH 2 170 EXTREME SPORTS 215
CORE BOARD ROTATION 131 HIP WALK STRETCH 170
EXERCISE BALL ROLL-OUT 132 ROTATIONAL LUNGE STRETCH 170 GLOSSARY 216
SUSPENDED CRUNCH 134 QUAD STRETCH 171 INDEX 218
SUSPENDED OBLIQUE CRUNCH 135 ITB STRETCH 171 ACKNOWLEDGMENTS 224
MEDICINE BALL CHOP 136 STANDING GLUTE STRETCH 171 ABOUT THE AUTHORS 224
LAWNMOWER 137 EXERCISE BALL BACK STRETCH 171 SAFETY INFORMATION 224
6
HOW TO USE THIS BOOK
HOW TO USE THIS BOOK
The four sections of this book provide an comprehensive range of stretches and core
integrated, user-friendly guide to core training. training movements. The programs and sports-
The introduction provides an excellent platform specific sections then show you how to bring
for the exercise section, which features a this knowledge together in your training.
INTRODUCTION
14 INTRODUCTION THE ANTERIOR CORE MUSCLES 15
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Serratus anterior MUSCLES LOCATION MOVEMENT FUNCTION
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and how they work together in body movements.
CORE-TRAINING EXERCISES Movement Matrix (»pp.40–43) groups each of the exercises by their
This section features over 150 exercises with a range of variations and Target Movement and Difficulty Rating to help with designing your
»
progressions to make each as versatile and as challenging as possible. own programmes ( pp.186–89). Each of the core-strength exercises
»
The chapter’s four main exercise sections ( pp.56–165) progress in featured in the main sections are accompanied by an information
order of increasing difficulty, and these are bookended by a selection panel, which provides details of the Target Muscles,
»
of mobility and static stretches ( pp.44–55; 166–71). The Visual Target Movement, and Difficulty Rating of the exercise, along with
»
Exercise Directory ( pp.36–39) at the start of the chapter enables an annotated anatomical artwork that shows you where each of the
you to navigate to individual exercises at a glance, while the Exercise 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
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each exercise is. Full details of this
grading system are prov»ided in TARGET MOVEMENTS
the Introduction ( p.31). 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).
7
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 forward— 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.
CORE-TRAINING PROGRAMS SPORTS-SPECIFIC CORE TRAINING
This chapter offers five easy-to-navigate three-part programs This chapter profiles a comprehensive range of sports according
»
to help you get the most out of your core training ( pp.174–85). to their principle core movements, with example exercises that
There are also two handy tables to help you create your own may help to improve your performance. The table at the start of
» »
workouts ( pp.186–89), and a final program you can use as a test the section ( pp.195–97) provides a user-friendly reference to
or a fun challenge. help you understand the key movements of your chosen sport.
176CORE-TRAINING PROGRAMS FUNDAMENTAL CORE177 204SPORTS-SPECIFIC CORE TRAINING SPORTS-SPECIFIC CORE TRAINING205
FUNDAMENTAL CORE THROWING-BASED FIELD SPORTS JUMPING-BASED FIELD SPORTS
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THREE-STAGE PROGRAMS SPORTS-SPECIFIC CORE MOVEMENTS
Each of the easy-to-use programs offer Information on the core movements for
three levels of difficulty to help you progress each group of sports helps you gain a
in a safe and structured way to get the very better understanding of the how to train
best results from your training regimen. for your chosen activity.