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

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

by Karl Knopf
Core Strength for 50+: A Customized Program for Safely Toning Ab, Back & Oblique Muscles

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

by Karl Knopf

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Overview

Stay young with effective, efficient core strength training that will enhance your spine’s stability and re-educate correct muscle activation patterns.

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 fifty+ 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.

Product Details

ISBN-13: 9781612431376
Publisher: Ulysses Press
Publication date: 02/10/2022
Sold by: Barnes & Noble
Format: eBook
Pages: 144
Sales rank: 39,087
File size: 5 MB

About the Author

Dr. Karl Knopf is the coordinator for the fitness therapist program at Foothill College of California.

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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