122.Core Strength & Oblique Muscles

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122.Core Strength & Oblique Muscles

 

 

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Syllabus

Title Page

part 1 – overview

Introduction
What is core strength?
Core Strength vs. Core Stabilization
Where is the core?
Benefits of a strong core
Core Strength and Back Pain Prevention
Core training the right way
10 Core-Training Tips
The importance of posture
Lying Position
Tabletop Position
Sitting Position
Before you begin
Equipment

part 2 – the programs

How to use this book
equipment-free program level 1
equipment-free program level 2
equipment-free program level 3
equipment-free program level 4

level 1
level 2
level 3
level 4

part 3 – the exercises

supine floor series
supine foundational position
supine leg extension
supine arm swing
supine leg extension/arm swing combination
supine heel slide
supine heel tap
supine foot press
supine 90-degree abdominal isolation
curl-up
raised-leg curl-up
curl-up with a twist
opposite hand-to-knee contraction
unilateral contraction
figure-4 half sit-up
supine double knee to chest
pelvic lift
pelvic lift with arm lift
pelvic lift with leg extension
pelvic lift with arm lift/leg extension
pelvic lift with heel tap
prone floor series
prone single-arm lift
prone single-leg lift
prone cross-body lift
prone double-arm lift
prone double-leg lift
prone double-double

plank
side floor series
side plank
clam shell
tabletop series
arm raise
leg raise
arm & leg raise
advanced combination
foam roller series
roller seated orientation
roller supine orientation
foam roller series
roller stabilization—arms
roller stabilization—legs
roller stabilization arm/leg combination
supine marching
pelvic lift on roller
leg press-out
mad cat
pointer series
foam roller push-up
plank to pike
plank to side salutation
foam roller stand
standing slide
standing foam roller mini-squat
standing foam roller ball pick-up
ball series
ball sit
ball sit with hip movement
ball sit with foot lift
ball sit with leg extension
ball sit with leg extension & arm lift
supine base position on ball
ball crunch
twisting ball crunch

reverse trunk curl on ball
ball roll-in
ball pelvic lift
prone arm raise on ball
prone leg raise on ball
prone arm & leg raise on ball
prone torso extension on ball
ball plank
ball push-up
ball wall slide
partner series
medicine ball twist
plank clap
stretches
shoulder elevation/retraction
double wood chop
apple pickers
pec stretch
hands behind back
side bend
palm tree
quad stretch
twister
figure 4
knee roll
cross-leg drop
single knee to chest
double knee to chest
piriformis stretch
rock ’n’ roll
mad cat stretch

other books by karl knopf
Acknowledgments
about the author

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