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    Best Core Exercises For Women: Fit Expert Series, #10
    Best Core Exercises For Women: Fit Expert Series, #10
    Best Core Exercises For Women: Fit Expert Series, #10
    Ebook136 pages1 hour

    Best Core Exercises For Women: Fit Expert Series, #10

    By Andy Charalambous

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    About this ebook

    In order to do anything physically well in life you are going to need a strong core. The core comes into play on a regular basis and most of the time when we don’t even realize it.

    They work to help you perform simple everyday acts such as sitting in a chair or standing. Supporting the spine and working in conjunction with other muscles during lifting, twisting and bending movements.

    Healthy well balanced core muscles will minimize back problems and help reduce back aches and pains.

    Any sports or other activities will be greatly improved with strong core muscles.

    Strong core muscles stabilize the body through many movements to help us keep our balance

    The core muscles are not just in the abdominal area of our body. They surround the spine protecting it from damage and wear and tear.

    As part of the, “Fit Expert Series” book collection “Best Core Exercises for women” features four health and fitness experts who offer their own personal advice, tips and techniques.

    Follow their advice on the different kinds of core training needed to not only improve strength but also tone and add shape to your body.

    With this book you will:

    • Discover ways to burn fat efficiently and keep it off.
    • Tone up muscles you never knew you had.
    • Build overall strength.
    • Improve posture.
    • Minimize any aches and pains.
    • Increase your energy levels.
    • Help you to build confidence.

    Here is the list of fitness experts who contributed to this book:

    Serena Scanzillo
    Julian A. Amedee
    Garett Renon
    Danny Kavadlo

    LanguageEnglish
    PublisherAndy Charalambous
    Release dateJul 6, 2015
    ISBN9781513081250
    Best Core Exercises For Women: Fit Expert Series, #10

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      Book preview

      Best Core Exercises For Women - Andy Charalambous

      Introduction

      The core is one of the main featured areas in our body when it comes to building overall strength and maintaining a healthy lifestyle. If you want to be fit, strong and look the best you can be then you need an all round stable core.

      There are many advantages and health benefits to having strong core muscles some of which are listed below:

      Posture: A strong well maintained core will aid in keeping good posture and proper joint alignment. An improved posture will not only make you look better but also makes you feel better physically and mentally. You will be able to sit and stand for long periods of time without any kind of back pain.

      Prevents Injury:  With strong supporting core muscles you can expect less stress being placed on your joints. They will stabilize and keep proper alignment of the neck, shoulders, back, hips and knees. So whether you play lots of sports or do a lot of lifting a strong core will hold everything in place during excursion.

      Increases energy: You will feel stronger and more vibrant. The straight posture and upright position will make you feel more confident and able to do things you were not able to do before.

      Improved sports performance: If you play lots of sports then you will definitely need a strong core. This will not only improve your sports performance but also give you the confidence to push yourself to increase your sports skills.

      Improves bowel function: The pelvic floor muscles are part of the core.  Through contractions these muscles help to eliminate waste products from our bodies. If these muscles are kept strong then no doubt your time spent on the toilet will be greatly reduced!

      These are just a few of the benefits all of which will help improve our lifestyle. As well as the health benefits let’s not forget the aesthetic benefits of working the core muscles.

      You will have more overall tone and shape in the midsection, your upper back will straighten giving off an air of confidence and you will no doubt burn some stubborn fat around the waistline when following the correct exercises.

      In this book, the 10th in the  Fit Expert Series collection, you will be able to follow a number of core training routines meticulously put together by some of the top fitness experts in the US. These experts are all properly qualified and experienced in core training and offer only their best advice and routines right here. 

      As with all the books in this collection you are free to choose what exercises and routines suit you best. You can follow just one expert or if you wish you may follow all the experts by trying out all the advice offered in this book. The choice is yours so make the best of it. 

      Chapter 1

      Serena Scanzillo

      Women & Core Training

      ––––––––

      The Core. What is it? The term has become so trendy now-a-days that it’s hard to really connect with what the word actually means. Am I right? If I asked you to tell me, by definition, what The Core is or means, what would you tell me? Is it your stomach? Your torso? Your mind? Your back? What is it?

      I want to make this chapter your best friend by presenting you with a variety of ways to connect with what The Core is, how it can be used for or against you if not taken proper care of, and how it can make you a better, more mobile, more fit person in today’s society.

      There are plenty of ways you, at home, can take better care of your overall wellness and there isn’t any better place than to start at the center of it all: The Core.

      ––––––––

      Facts and Connections

      I’m all about statistics especially in the medical field, when it comes to proving topics related to fitness, health and your well-being.

      It helps my cause as a trainer trying to get the message out that your health is a non-negotiable. I pull stats I read from recent studies and share them on social media and during training sessions, in hopes to create a real life connection between the client and reality. Statistical evidence doesn’t leave much room for rebuttal, especially when you may be part of that statistic! 

      I want to run through a few key points then make connections so you are able to understand how this information directly relates to you and your life.

      I consider myself a specialist in functional training which means I train clients based on real-life movement; picking up grocery bags, walking from the metro to your office, picking up your baby, playing tennis, cleaning your house, washing your car etc.

      Lean On Me Fitness teaches you how to be more efficient in life by training for life. It’s a very clear, reasonable, real and raw approach to physical fitness training. 

      Your Core Defined: NOT your abdominals. (I know what you’re thinking, You’re lying. No way. Abs have to be part of the core!) The Core actually incorporates over two dozen abdominal, lower-back, and hip muscles that serve as stabilizers for your spine which enable you to sit-up and stand.

      The lumbar pelvic hip complex (your lower back) has over 25 muscles attached so having a strong core will be the determinant of how efficiently your limbs will be able to move.

      The Core allows your body to bend, twist and navigate through all the different planes of motion making it a vital component in any and all movement. Mentioned earlier, the core stabilizes the spine. When your spine has a solid support system then your posture will improve and again, your efficiency from getting to point A to point B will increase. 

      Reality Check: A Canadian study of more than 8,000 people over 13 years found that those with the weakest abdominal muscles had a death rate more than twice that of the people with the strongest midsections. (Women’s Health Big Book of Exercises, pg 276)

      ––––––––

      Connect

      Think about how the word Core is used in modern life: A core group of friends, "the earth’s

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