Loaded with step-bystep, user-friendly instructions, this is the definitive guide to building a stronger core.
CORE STRENGTH TRAINING BOOK
The Core Strength Training Book (16th Edition)
HOW TO USE THIS BOOK • Used together, the two sections of this book offer an integrated, user-friendly guide to core training. The introduction provides an excellent platform for the exercise section, which features a comprehensive range of stretches and coretraining movements.
INTRODUCTION 1
WHAT IS THE CORE?
THE SPINE • Your spine is the central support system for your entire body, assisting with nearly all movement, while supporting and protecting your spinal cord. It must be firm enough to hold your body weight when standing, yet flexible and strong enough to anchor your body and allow your upper and lower limbs to move smoothly.
THE ANTERIOR CORE MUSCLES • The muscles to the front and sides of your abdomen are known as the anterior core muscles and drive core movement while supporting your spine by maintaining pressure inside the abdomen and the chest.
THE POSTERIOR CORE MUSCLES • The core muscles of the back (posterior core muscles) are built up in layers around the skeleton. These muscles provide strength, support, and stability to your spine, and drive hip movement.
WHAT IS CORE TRAINING? • Core training focuses on three areas: core mobility, core stability, and core strength. Each of these plays an important role in the health, support, and function of your body, and so achieving a balance between them is vital. The starting point of this process lies in learning how to activate, strengthen, and control the muscles of your pelvic floor.
CORE TRAINING AND EVERYDAY ACTIVITIES • Every day, you perform numerous corerelated movements. In addition to obvious activities like exercise or sport, work-based tasks and chores, such as sitting at a desk or carrying bags, all place demands on your core. Building and maintaining good core strength is therefore essential.
CORE TRAINING AND POSTURE • The lumbar region is crucial in developing core strength. Consequently, it is important to keep your lower back healthy by maintaining good posture. The best posture for you is the one in which your back is put under the least strain. Whether you are standing or sitting, the muscles in your back should be relaxed without being slack, and your spine should be gently S-shaped.
CORE TRAINING AND SPORT • Core training is important for sport, as all sports involve core-based movements of one form or another. Because training your core helps your mobility, stability, and strength (»pp.18–19), it will increase the power, efficiency, and consistency of the movements you make, while improving your stability and balance, and reducing your chances of injury.
CORE TRAINING AND PREGNANCY • Core training during pregnancy can help improve strength, stability, mobility, and balance, all of which may contribute to an expectant mother’s overall sense of wellbeing. It will also help relieve back tension and accelerate the recovery of the abdominal muscles after birth.
ASSESSING YOUR CORE • Regardless of your core-training goals, you will achieve much more if you think carefully and strategically about achieving a balanced training programme from the start.
DEVELOPING YOUR CORE • The primary purpose of the core is to provide mobility, stability, strength, and balance to the mid-section of your body. This creates a more stable and powerful platform for movement throughout the rest of your body.
EQUIPMENT FOR CORE TRAINING • There are numerous pieces of equipment that you can use to increase the difficulty of exercises by adding weight or instability. However, it is important for you to master each of the basic movements first to ensure you are using the correct core...