Introducing the fitness program designed by a physical therapist exclusively for women -- proven to increase strength, tone muscles and reduce aches and pains in just 15 minutes a day!
Few women realize that most popular fitness regimens are designed for men. Yet women have their own unique fitness needs -- and using a program developed with men's bodies in mind is not only Introducing the fitness program designed by a physical therapist exclusively for women -- proven to increase strength, tone muscles and reduce aches and pains in just 15 minutes a day! Yet women have their own unique fitness needs -- and using a program developed with men's bodies in mind is not only ineffective, but can actually result in injury.
Renowned physical therapist Peggy Brill has devoted her life to developing an exercise program specifically for women. Based on her understanding of movement dynamics and body structure, these exercises focus on developing and balancing the muscles in the anatomical center of the body -- the core -- which includes the back, hip and abdominal muscles.
Peggy's remarkable head-to-toe workout targets the "hot spot" areas -- neck, back, pelvis, hips, knees -- that cause problems for even the healthiest women. In just 15 minutes a day, The Core Program 's easy-to-learn exercises will help women: - Strengthen their bodies to achieve balance and alignment - Eliminate everyday aches and pains - Prevent bone loss - Protect against osteoarthritis - Improve sleep, digestion and circulation - Enjoy better sex - Feel energized all day long - Overcome the effects of aging With inspirational case histories, detailed photographs illustrating each exercise and self-tests for rating balance, flexibility and strength, The Core Program is an owner's manual for the naturally strong, healthy body every woman should have.
Get A Copy. Paperback , pages. Published January 1st by Bantam first published August 28th More Details Original Title. Other Editions 5. Friend Reviews. To see what your friends thought of this book, please sign up. To ask other readers questions about The Core Program , please sign up. Lists with This Book. This book is not yet featured on Listopia.
Add this book to your favorite list ». Community Reviews. Showing Average rating 4. Rating details. More filters. Sort order. Apr 09, Lianne Downey rated it it was amazing Shelves: very-special. This book became my best friend about 4 months ago. I've worked my way up to the third level of exercises designed to strengthen my core and I can see a huge improvement in my ballroom dance-ability, in my posture, in my daily life. But at my age 60 , I'm grateful as well for a minute workout that's keeping This book became my best friend about 4 months ago.
But at my age 60 , I'm grateful as well for a minute workout that's keeping everything in good working order, less vulnerable to injury or stiffness. If you decide to train from this book, here's one thing I've added: keeping the stretching exercises from Level 2 in my Level 3 workout.
I suspect the author eliminated them to reduce the time required for the workout, but I find they are essential to ongoing flexibility. One other caveat which more recent video footage of the author confirms: Don't take her nutritional or dietary advice! But her exercise advice has worked well for me. And although the book is designed for women, my husband has adapted it slightly, and finds it helpful for his own core strength and flexibility. Mar 13, Sandy Welch rated it it was amazing.
I highly recommend this book. The program is simple and effective. It is appropriate for many different fitness levels. When I followed this regularly I felt much better! Mar 03, Teri-K rated it liked it Shelves: nonfiction-health. Well, I'm finding the exercises really helpful. Morning stiffness has decreased a lot in two weeks, and the suggestions have helped my very flat feet, which have been unhappy since I started dancing a lot. So I'll keep doing the exercises, which have beginner, intermediate and advanced levels.
I'm still on beginners. I don't think they that interferes with the effecti Well, I'm finding the exercises really helpful. I don't think they that interferes with the effectiveness of this simple exercise program, designed by a Physical Therapist who knows how our bodies work. FYI - This program is designed for women - so no "Do 20 pull-ups" or other macho guy stuff.
Read everything, try them out, then read again to see if you did them right. Add a new exercise every day till you're doing them all. Also, highlight the directions on the page that apply to you, not everything will.
But all the information needs to be there so everyone can do them correctly. Finally, I jotted down count and repeats in pen, so I could see them easily. There are only a few exercises so you'll quickly have them memorized. Mar 08, Kami S rated it really liked it. Everyone should strengthen their core! I've known this, but this book really hits home this message. The book has great illustrations, step by step exercises, however, she repeats herself way more than I liked!
Mar 26, Annie Kate rated it it was amazing Shelves: health , want-to-own. Brilliant book! I read it and have been trying to apply it, and here's what I can say after a month: Although I have nowhere near enough stamina to do even the beginning program as recommended, this is the first exercise program I've found in over a decade that works for people deconditioned by long illness. I have not injured myself as I do when I try other programs, I feel stronger even though I'm working at about a tenth of the recommended rate, and I am able to sit straighter, relax more, an Brilliant book!
I have not injured myself as I do when I try other programs, I feel stronger even though I'm working at about a tenth of the recommended rate, and I am able to sit straighter, relax more, and be hopeful that I will eventually be able to get strong. If you are deconditioned by long illness, have low stamina, pain, or injuries that you have not been able to heal from, this book is worth checking out.
I just finished this book. I have not completed the exercises but from what I read the exercises seem like they could be beneficial. I don't feel like they would help with weight loss or cause significant muscle toning but I do think they could help increase flexibility.
I suffer from neck pain frequently and I feel like these exercises would be beneficial. I wish this came in audio or DVD. I feel that I could better perform the exercises by either listening to them or watching them rather than I just finished this book. I feel that I could better perform the exercises by either listening to them or watching them rather than trying to read them out of a book.
Mar 05, Sonia rated it liked it Shelves: , health-exercise. Lots of good information in this book and I've been doing the basic sequence. It took a long time to learn the different exercises but did so by learning one a day and adding them together to get the entire sequence. Some of these are painful to me age 67 for the lower back and I have made some modifications.
Will continue because it really only takes 15 minutes once you learn the exercises. Oct 01, Amanda Leeber rated it it was amazing. I love this book. It's the most helpful heath and fitness book I've read in a while.
I'd love to see this in video format or even audio to follow while doing the program. Much easier than having to stop and read for each exercise. Regardless, if you're looking to realign and strengthen your core, this is it! I wanted to give this book more stars, I really did. The author, Peggy Brill, uses the proven PT technique of tensing a muscle then relaxing it to both strengthen and lengthen muscles.
The author includes tips on standing, liftin I wanted to give this book more stars, I really did. The author includes tips on standing, lifting, and moving while engaging core muscles. She gives the reader self-tests to perform to determine weak areas so that women can be gentle and patient with these areas as they work the program. Each exercise is illustrated with several photos of the author herself. Her program includes beginner, intermediate and advanced levels, plus bonus wrinkle-eraser facial exercises.
The routine takes only 15 minutes, 6 days per week. The beginning exercises are just too hard for me, a moderately in-shape middle-aged woman. These movements are certainly uncomfortable and seem like they could cause low back strain.
To prove that these exercises erase wrinkles, Ms. Brill suggests taking photos before and after a month with the program. Any fairly healthy woman who wants to build core strength can get something out of this book. The perspective of a physical therapist is helpful in developing a safe workout tailored to individual needs, and the photos of the exercises are useful in maintaining proper technique.
View 1 comment. I've read this and completed the first week of exercises, so here's what I've got so far. I'll try to come back after the first 3 weeks for an update. Ad veri latine efficiantur quo, ea vix nisl euismod explicari. Mel prima vivendum aliquando ut. Sit suscipit tincidunt no, ei usu pertinax molestiae assentior.
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