Core Training : Training Your Body For Better Posture, Strength & Alignment

104 Pages·2006·7.06 MB·English

by  Sara Rose

Training your body
for better posture,
strength, and
alignment

m
Good core stability is achieved
through the use of the core
muscles in your trunk and pelvis
to help stabilize the spine, allouuing
you to move more freely and safely
both uuhen doing exercise and also
in your day-to-day life,
Core stability training can also help
you in many other mays, including
keeping your spine healthy, toning
your torso, helping your balance and
coordination, and improving your
posture. Featuring clear step-by-step
instructions and photography, this
book is the perfect introduction to
getting started uuith core training,

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training

training
Sara Rose
V
This is a Parragon Publishing Book
First published in 2006
Parragon Publishing
Queen Street House
4 Queen Street
Bath BA1 1 HE, UK
Copyright © Parragon Books Ltd 2006
All rights reserved. No part of this publication may be
reproduced, stored in a retrieval system or transmitted,
in any form or by any means, electronic, photocopying,
recording, or otherwise, without the prior permission of
the copyright holder.
ISBN: 1-40548-629-5
Printed in China
Created and produced by the Bridgewater Book Company Ltd
Photography: Ian Parsons
Hair and make-up: Sarah Jane Froom and Tracy Swan
Models: Charlotte Curtis and Scott Virgo
introduction 6
1 the basics 8
what is core stability? 10
all about the spine 12
posture 16
core muscles 18
before you begin 22
2 warming up 26
3 standing and sitting exercises 34
4 floor exercises 52
5 cooling down stretches 82
exercise planners 90
contents
index 96
There are many approaches to improving your fitness, but one of the
most popular over the past few years has been that of improving your
core stability. The "core" of the body is simply what's between the
shoulders and hips—basically, the trunk and pelvis. Draw an imaginary
line around the center of your body, starting at your navel, and most
of the muscles bordering that line are your core muscles. This book is a
guide to the safe and effective training of these core muscles, which are
vital for a healthy back and a key component of fitness.
Core training is a system that re-educates your body
so that you use it effectively. It's an intelligent workout
that strengthens your body from the inside out and is
a safe and effective way to exercise.
The core is a crucial group of muscles, not only
for sports, but for typical daily activities as well. It's
essential that your core is strong because it comes
into play just about every time you move. The
core acts to produce force (for example, lifting), it
stabilizes the body to permit other musculature to
produce force (for example, during running), and
it's also called upon to transfer energy (for example,
during jumping). Everyone can benefit from core
training, from new exercisers working on their
fitness to exercise enthusiasts looking for increased
performance. It can help the elderly who wish to
remain fit and flexible, and women after pregnancy to
get their abdominal and pelvic floor muscles back
into shape.
A well-developed core region will act as a solid
block on which the chest cavity sits, preventing it
from moving during strenuous lifting exercises. Most
gym-goers do a few crunches and the odd rowing
exercise, but their goal is usually aesthetic. Training
for the perfect set of abs (also known as the "six-
pack") and core training are different. Looking good
introduction