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

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acknowledgments

A special thanks goes to Lily Chou for sharing her insights and knowledge, which significantly improved the outcome of this book. Thanks also go out to the staff at Ulysses Press, whose support made this book possible. Additionally, a giant thank you to the models, Toni Silver and Jeff Rankin. Much appreciation also to the skilled photographic team at Rapt Productions. Lastly, a special thanks goes to my son Chris Knopf for his assistance with this book and to his mother Margaret for allowing me quiet time to work on this project when we couldve been doing something fun.

about the author

KARL KNOPF, author of Kettlebells for 50+, Foam Roller Workbook, Healthy Hips Handbook, Healthy Shoulder Handbook, Make the Pool Your Gym, Stretching for 50+, Weights for 50+, and Total Sports Conditioning for Athletes 50+, has been involved with the health and fitness of the disabled and older adults for nearly 40 years. A consultant on numerous National Institutes of Health grants, Knopf has served as advisor to the PBS exercise series Sit and Be Fit and to the State of California on disabilities issues. He is a frequent speaker at conferences and has written several textbooks and articles. Knopf coordinates the Fitness Therapist Program at Foothill College in Los Altos Hills, California, and is the director of senior fitness at the International Sports Sciences Association (ISSA).

other books by karl knopf

Healthy Hips Handbook
$14.95

Healthy Hips Handbook is designed to help prevent hip problems for some and, for those with existing hip problems, provide post-rehabilitation exercises.

Healthy Shoulder Handbook
$15.95

Includes an overview of shoulder anatomy so anyone can use this friendly manual to strengthen an injured shoulder, identify the onset of a shoulder problem, or better understand injury prevention.

Foam Roller Workbook
$14.95

Details a comprehensive program for using the foam roller to recover from injury, reverse everyday pain, and stay healthy in the future.

Make the Pool Your Gym
$14.95

Shows how to create an effective and efficient water workout that can build strength, improve cardiovascular fitness, and burn calories.

Weights for 50+
$14.95

Weight training is one of the most effective ways to get healthy and fight the physical signs of aging. Weights for 50+ shows how easy it is for anyone to get started with weights.

Stretching for 50+
$14.95

Based on the belief that individuals over 50 can do most of the same things as 20- and 30-year-olds, this book shows how to maintain and improve flexibility by incorporating stretching into ones life.

Total Sports Conditioning
for Athletes 50+
$14.95

Provides sport-specific workouts that allow aging athletes to maintain the flexibility, strength, and speed needed to win.

Kettlebells for 50+
$14.95

Offers progressive programs that will improve strength, foster core stability, increase hand-eye coordination, boost mind-body awareness, and enhance sports performance.

To order these books call 800-377-2542 or 510-601-8301, fax 510-601-8307, e-mail ulysses@ulyssespress.com, or write to Ulysses Press, P.O. Box 3440, Berkeley, CA 94703. All retail orders are shipped free of charge. California residents must include sales tax. Allow two to three weeks for delivery.

Introduction

The core is the powerhouse of the body. When the concept of core strength training was first introduced, the core was considered to be only the abdominal region and the low back area. Nowadays, some experts consider the core to be the region from the tops of the legs to the shoulder area. With its roots in back rehabilitation, core training was later thought to be useful in sports performance. Today, core training needs to be a part of everyday exercise programs.

Having an aligned and strong yet flexible core can take the load off the vertebral column and discs, which results in improved function and less discomfort and pain. Itll also assist you in activities of daily living, help improve posture, and maybe even boost appearance and foster athletic performance.

Consider a tower of blocks: If the blocks arent lined up properly and a load is placed on top of it, the middle portion often buckles and collapses. This is also what happens when we dont have a solid core. Some experts maintain that true core strength is the interaction of the total body. Its about improving functional fitness and reducing the strain on the spinal region. Core strengthening goes far beyond just having a flat stomach and six-pack abs.

Core Strength for 50+ is very different from other core training books because it focuses on providing comprehensive, total-body core-strengthening options. The exercises described in this book are based on the most recent scientific knowledge of how the spine responds to corrective exercise. Any exercise that doesnt have superior benefits and minimal risks was not included. Additionally, some traditional core exercises were transformed a bit to accommodate balance and joint issues often seen in the 50-plus person. By using Core Strength for 50+, youre well on your way to enhancing your spines stability and re-educating correct muscle activation patterns.

What is core strength?

Fitness fads come and go but core-strength training is not a passing trend. Core strength is not achieved by just doing a bunch of sit-ups; in addition, using heavy resistance is counterproductive. Rather, core strength is an integrated approach of systematic conditioning and correcting of muscular imbalances.

Too often people exercise their abdominals (or abs) for aesthetic reasons, but correct core strength is gained through proper activation of specific muscles in a coordinated fashion. Proper core training teaches you to engage and protect your back even when youre not even thinking about your core. Youll know you mastered core training if you automatically engage your core muscles when you open a door, swing a golf club, get up from sitting, or lift something.

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