Ebook The Core Program: Fifteen Minutes a Day That Can Change Your Life, by Peggy Brill, Gerald Secor Couzens
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The Core Program: Fifteen Minutes a Day That Can Change Your Life, by Peggy Brill, Gerald Secor Couzens
Ebook The Core Program: Fifteen Minutes a Day That Can Change Your Life, by Peggy Brill, Gerald Secor Couzens
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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 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.
From the Hardcover edition.
- Sales Rank: #18893 in Books
- Published on: 2003-01-01
- Released on: 2003-01-01
- Original language: English
- Number of items: 1
- Dimensions: 9.10" h x .60" w x 7.20" l, 1.10 pounds
- Binding: Paperback
- 256 pages
Amazon.com Review
Exercise books often make grandiose claims of improving everything from your sex life to your cholesterol level. At best, these claims are harmless; at worst, annoying. Every so often, however, a program is developed with attention to specific issues, backed up with strong medical knowledge, and presented in a plain and helpful manner. Peggy Brill is a physical therapist who has created just such an exercise program. The Core Program offers numerous ways to improve deep muscle strength in women, which can lead to improved posture, strength, and energy levels.
Brill's program is designed specifically for women and built around easy exercises for the torso area, starting deep with the pelvic floor and working its way out from there. As it is a no-impact program that takes just a few minutes each day, it's easy for every woman to incorporate into her schedule, and equally appropriate for teens or senior citizens. She emphasizes that "the Core Program is supposed to relieve stress, not cause it," so a skipped routine or two is not the end of the world. The exercises are similar to those taught in physical therapy visits. Muscle groups from head to toe are gently warmed up before moving into yoga-inspired stretches and lift-and-hold exercises. Each one is shown with photographs and detailed written instructions, and all are easy to follow, even for a novice. With a few simple tests, you can easily determine the exercise level appropriate for you out of the three different levels shown. Amid all the instruction are plenty of stories from women with chronic fatigue or injuries who have successfully improved their stamina and strength. Whether this is the only fitness program in your life or an addition to your regular workout, you'll find this book informative and educational, with achievable goals and straightforward routines. --Jill Lightner
Review
“Working with Peggy is a dream! Her ideas are terrific and the relationship she develops with you makes you feel confident about improvement.”— Coach Mike Krzyzewski, head coach of Duke University's men's basketball team
“Nothing is more important to strength, health and vitality than strong core muscles. I know this from both personal and professional experience. Peggy Brill’s exercise program is effective for every woman, no matter what her current fitness level. And because it takes only 15 minutes per day, everyone can benefit.” — Christiane Northrup, author of Women’s Bodies, Women’s Wisdom
“Using The Core Program, you’ll give your body a head-to-toe workout that will also tone your muscles and carve inches off your waist and hips. You’ll look great and feel terrific. Best of all, the easy-to-do Core movements can be done no matter how old you are. It doesn’t matter whether you are overweight or skinny, fit or sedentary.”— Peggy Brill
Hear what women are saying about The Core Program:
“Sitting at the computer all day left me feeling drained. Now I don’t feel like I’ve been run over by a truck at the end of the day.”— Nancy, 32
“Finally I’m graceful; my strides are fluid. When I catch a glimpse of myself in a store window, I see a confident woman, not someone who looks like she carries the weight of the world on her shoulders.”— Jenna, 47
“I’ve been jogging for a few years, but not without discomfort in my hips. Now I enter minimarathons, and keeping up with my husband is no trouble at all.”— Ellen, 37
“For the first time in much too long, I feel terrific from head to toe. I never thought I’d feel this way again!”— Maria, 42
From the Inside Flap
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 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.
"From the Hardcover edition.
Most helpful customer reviews
0 of 0 people found the following review helpful.
Hopeful it will help. 1 con: weight training exercises cannot be done at home
By J. Schellhaas
Haven't started the actual exercises yet, but I'm hopeful they will help with prolapse I was diagnosed with after my fourth baby. My one con to this book is that I wish the resistance/weight training portion had been written with the possibility of doing all of the exercises from home. I have four kids and don't like using the daycare at the gym. I like to relax and enjoy my exercises either in the early morning or late evening when kids are in bed. I'll probably supplement the core with a separate at home weight training program. I also agree with other reviewers who said the kindle version was hard to follow when matching up directions with pictures, etc. It definitely needs to be reformatted so that the numbered directions are easier to follow! Also, one more update that is needed would be a more thorough "review of exercises" section that can be referred to as a short-hand list. The way it is currently is just a list of exercises with a picture at the end of the chapter. It would be better to have a list of exercises along with the # of counts to hold and # of reps. I've made my own detailed reference list like this to use. I'll update my review after doing the exercises for a few weeks.
31 of 32 people found the following review helpful.
Has Age 60 Kicked Your Butt?
By Natalie
If it has, it's because your core has gotten weak. Every person my age has something going wrong with their hips, back, neck, shoulders, knees, ankles, or feet - all problems that are addressed and helped with this quick, easy exercise routine. It's a no-brainer.
At our age, the spinal and deep tummy muscles necessary for keeping us upright - the core - have gotten weak, and when that happens, fragility and instability starting at the core radiate out to the rest of the musculoskeletal system. These simple exercises wake up those sleepy core muscles in a big hurry, going to the very root of all the other problems. After a few weeks of doing this program, it's likely you will feel like a totally different person.
I thought I was doing everything right: I was doing yoga, walking a lot, swimming, and lifting weights at the gym. But I never felt any better. And it was because the core muscles were not being targeted. I would have had no idea how to target them if it weren't for this great book and Peggy's short list of exercises. And my favorite thing: they're all done lying down!
The exercises are challenging at first - think a mixture of isometrics, yoga, and pilates - but there are so few repetitions and it's over so quickly that you don't mind. It is a surprisingly effective program for being relatively easy as it is. There are three sets of exercises at increasing levels of difficulty, to accommodate your increasing strength. The author gives a lot of information about how to do them properly, and lots of tips, so be prepared to spend a little time reading first. The book is written for women, but I think it can benefit men just as much.
In my case the aging showed up as a bad knee, which was causing me to favor one hip, and things were spiraling downward. I also had low energy, a bulging tummy, neck and headache problems, and general malaise. I couldn't hike, run, or dance anymore, and I thought that's how it was going to be for the duration. Then I miraculously found Peggy's book.
My knee stopped hurting after doing the exercises one time. I couldn't believe it. After six weeks, I was back to hiking, gardening, running, and dancing. Now I've been on the program for four months, and I feel GREAT, my back is strong, and my tummy is getting flat. Lifting, bending, stooping - all things that were difficult before - are easy now. In fact, everything is easy now, and I want to do more. I started feeling so strong that I needed more challenge and added a ballet conditioning DVD to my exercise routine. I haven't felt this good since I was thirty. Peggy Brill, thank you so much for this book. It changed my life.
So if you are one of those over-60 folks (or even younger!) who is having pain, weakness, lack of energy and drive, any kind of musculoskeletal problem at all, and a general feeling that it's all downhill from here, give this program a try. It takes fifteen minutes - what have you got to lose? It might change your life like it did mine.
0 of 0 people found the following review helpful.
A Lifesaver
By Hastings55
This book was a lifesaver when I was waiting for a hip replacement. I was at the advanced level by the time I learned I needed surgery. If I would do the workout right after getting out of bed, I could walk with a cane and sometimes without one. If I didn't do the workout, I couldn't even walk with a cane. This routine is great for everyday maintenance too, to keep in the body alignment and maintain flexibility.
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