Core Strength for 50+: A Customized Program for Safely Toning Ab, Back, and Oblique Muscles

Overview

From swinging a golf club to carrying a bag of groceries, the core is everything. Balance, agility and youthful stature are just a few of the benefits of a toned and powerful midsection. Core Strength for 50+ has everything you need to:

Improve posture

Enhance sports performance

Guarantee low back health

Avoid injury

With workouts ranging ...

See more details below
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Core Strength for 50+: A Customized Program for Safely Toning Ab, Back, and Oblique Muscles

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Overview

From swinging a golf club to carrying a bag of groceries, the core is everything. Balance, agility and youthful stature are just a few of the benefits of a toned and powerful midsection. Core Strength for 50+ has everything you need to:

Improve posture

Enhance sports performance

Guarantee low back health

Avoid injury

With workouts ranging from basic mat work routines to unstable training with foam rollers and stability balls, Core Strength for 50+ provides more than 75 exercises that build and maintain strong muscles in the abs, obliques, lower back and butt.

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Product Details

  • ISBN-13: 9781612431017
  • Publisher: Ulysses Press
  • Publication date: 8/21/2012
  • Pages: 144
  • Sales rank: 189,894
  • Product dimensions: 7.40 (w) x 9.10 (h) x 0.40 (d)

Table of Contents

Part 1 Getting Started 7

Introduction 8

What Is Core Strength? 9

Where Is the Core? 11

Benefits of a Strong Core 13

Core Training the Right Way 14

The Importance of Posture 16

Before You Begin 19

Part 2 The Programs 21

How to Use This Book 22

Equipment-Free Level 1 24

Equipment-Free Level 2 25

Equipment-Free Level 3 26

Equipment-Free Level 4 27

Level 1 28

Level 2 29

Level 3 30

Level 4 32

Part 3 The Exercises 33

Supine Floor Series 34

Supine Foundational Position 34

Supine Leg Extension 36

Supine Arm Swing 37

Supine Leg Extension/Arm Swing Combination 38

Supine Heel Slide 39

Supine Heel Tap 40

Supine Foot Press 41

Supine 90-Degree Abdominal Isolation 42

Curl-Up 43

Raised-Leg Curl-Up 44

Curl-Up with a Twist 45

Opposite Hand-to-Knee Contraction 46

Unilateral Contraction 47

Figure-4 Half Sit-Up 48

Supine Double Knee to Chest 49

Pelvic Lift 50

Pelvic Lift with Arm Lift 51

Pelvic Lift with Leg Extension 52

Pelvic Lift with Arm Lift/Leg Extension 53

Pelvic Lift with Heel Tap 54

Prone Floor Series 55

Prone Single-Arm Lift 55

Prone Single-Leg Lift 56

Prone Cross-Body Lift 57

Prone Double-Arm Lift 58

Prone Double-Leg Lift 59

Prone Double-Double 60

Plank 61

Side Floor Series 62

Side Plank 62

Clam Shell 63

Tabletop Series 64

Arm Raise 64

Leg Raise 65

Arm & Leg Raise 66

Advanced Combination 67

Foam Roller Series 68

Seated Orientation 68

Supine Orientation 69

Roller Stabilization—Arms 70

Roller Stabilization—Legs 71

Roller Stabilization Arm/Leg Combination 72

Supine Marching 73

Pelvic Lift on Roller 74

Leg Press-Out 75

Mad Cat 76

Pointer Series 77

Foam Roller Push-Up 78

Plank to Pike 79

Plank to Side Salutation 80

Foam Roller Stand 81

Standing Slide 82

Standing Foam Roller Mini-Squat 83

Standing Foam Roller Ball Pick-Up 84

Ball Series 85

Ball Sit 85

Ball Sit with Hip Movement 86

Ball Sit with Foot Lift 87

Ball Sit with Leg Extension 88

Ball Sit with Leg Extension & Arm Lift 89

Supine Base Position on Ball 90

Ball Crunch 91

Twisting Ball Crunch 92

Reverse Trunk Curl on Ball 93

Ball Roll-In 94

Ball Pelvic Lift 95

Prone Arm Raise on Ball 96

Prone Leg Raise on Ball 97

Prone Arm & Leg Raise on Ball 98

Prone Torso Extension on Ball 99

Ball Plank 100

Ball Push-Up 101

Ball Wall Slide 102

Partner Series 103

Medicine Ball Twist 103

Plank Clap 104

Stretches 105

Index 122

Acknowledgments 127

About the Author 127

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Sort by: Showing 1 Customer Reviews
  • Anonymous

    Posted August 10, 2012

    The Core Strength for Over 50+ is yet another winning combina

    The Core Strength for Over 50+ is yet another winning combination of Dr Karl Knopf’s fitness expertise and Ulysses Press. The concise descriptions, pictures, the suggested combinations of exercises for the various levels of abilities and equipment use make this book easy to use. This book is well-organized, easy to understand and put to immediate use; which is the Signature of these fitness books written by Dr Knopf. This book is appropriate for all fitness levels; for the beginning exerciser to the athlete and anyone with a CORE!

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