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
