Core Training Anatomy Book

A visual reference for achieving optimal strength and athletic performance through core strength and flexibility.

Paperback. Full-size, 144 pages. 2012.
 

Contents

Introduction
PART 1
20 Steps to Creating the Perfect Core Workout Program

1. Set your goals
2. How many workouts should you do each week?
3. On which days of the week should you exercise?
4. Should you exercise once or twice per day?
5. What time of day should you exercise?
6. How many sets should you do?
7. Be flexible and adaptable
8. How many exercises should you do for each muscle?
9. When should you change exercises?
10. How many repetitions should you do per set?
11. How quickly should you perform repetitions?
12. Adjust range of motion in the exercises
13. How long should a workout last?
14. How much rest time should you take between sets?
15. Determine the most appropriate weight for each exercise
16. When should you increase the weight?
17. Determine rest time between exercises
18. Learn to choose exercises that work for you
19. Know when to change your workout program
20. Taking a vacation?
Keep a Workout Notebook
Making Progress

PART 2
Increase the Visibility of Your Abs
Exercising Your Abs for a Smaller Waist
Intensity First!
Diet as a Way to Slim Your Waist
Diet Plus Workout Synergy
Improving the Effectiveness of Your Diet
Role of Supplements

BCAAs for Losing Belly Fat
Calcium: The Anti-Belly Fat Mineral

PART 3
Basic Exercises to Sculpt Your Abs

Anatomical Considerations
Beware of Fake Abdominal Exercises!
If You Have an Inguinal, Femoral, or Abdominal Hernia
Rectus Abdominis Exercises

Crunch
Lying Leg Raise
Seated Leg Raise
Oblique Exercises
Apollo’s Belt
Twisting Crunch
Side Crunch
Stability Exercises
Static Stability, Back Against Wall
Plank
Breathing Exercises to Improve Athletic Performance
Lying Rib Cage Expansion With a Weight
Diaphragm Contraction
Stretching the Abdominal Muscles
On a Stability Ball
Stretching the Hip Flexors
Tilting of the Pelvis
Abdominal–Lumbar Balance
Lunge
Stretching the Low Back
Preventing Low Back Pain
Relaxation Stretch on a Stability Ball
Hanging From a Pull-Up Bar

PART 4
Advanced Exercises and Techniques

Three Difficulties of Abdominal Work
How to Isolate Upper Abdominal Work From Lower Abdominal Work
Why Are the Lower Abdominal Muscles So Hard to Develop?

1. It is difficult to recruit that part of the muscle
2. Lower abs lack strength
3. It is difficult to isolate the lower part
4. Lower abs are not robust
5. Many exercises are inappropriate
Three Zones of Attack for Total Development
Relative Importance of Each Zone
Getting a Head Start on Recovery
Exercises for the Upper Abdominal Muscles

Double Crunch
Sit-Up
Exercises for the Lower Abdominal Muscles
Pelvic Tilt on the Pull-Up Bar
Leg Lift
Hanging Leg Raise
Exercises for the Obliques
Hanging Leg Raise to the Side
Lying Twist

PART 5
Exercises Using Machines and Accessories

Purpose of Home Equipment
Professional Machines
Exercises for the Upper Abdominal Muscles

Machine Crunch
Swiss Ball Crunch
Rocking Machine Crunch
Standing Cable Crunch
Exercises for the Lower Abdominal Muscles
Ab Coaster
Exercises for the Obliques
Cable Twist (Machine or Resistance Band)
Side Bend

PART 6
Workout Programs for Abdominal and Core Muscles

Six-Pack Programs

Beginning Programs
Advanced Programs
Very Advanced Programs
At-Home Programs Using Accessories
Programs Using Equipment in a Gym
Programs to Reduce Belly Fat
Programs to Reduce Love Handles
Programs to Highlight Apollo’s Belt
Programs for Well-Being
Programs for Cardiovascular Health
Programs to Relax Your Back Before Sleep
Programs to Help Protect Your Lumbar Spine
Programs to Help With Bloating and Other Digestive Problems
Sport-Specific Core Programs
Phase 1: Basic Muscle Conditioning
Phase 2: Circuit Training
Phase 3: Improving Overall Physical Qualities
Phase 4: Sport-Specific Training


Exercise Index

 

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