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The Core Program: 15 Minutes a Day That Can Change Your Life, by Gerald Secor Couzens
PDF Download The Core Program: 15 Minutes a Day That Can Change Your Life, by Gerald Secor Couzens
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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
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Review
Exercise your right to feel fabulous!“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 BrillHear 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
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Product details
Hardcover: 242 pages
Publisher: Bantam Books; 1st edition (August 28, 2001)
Language: English
ISBN-10: 0553801392
ISBN-13: 978-0553801392
Product Dimensions:
7.6 x 0.8 x 9.4 inches
Shipping Weight: 1.6 pounds (View shipping rates and policies)
Average Customer Review:
4.6 out of 5 stars
239 customer reviews
Amazon Best Sellers Rank:
#561,449 in Books (See Top 100 in Books)
I have been following this program for the past year now. I found it after my 3rd child was born, when I experienced problems with a weak pelvic floor, lack of time to return to exercise, as well as fear of choosing a program unsuited for a woman and her specific needs (I am 41). I was looking for something easy to perform at home with little time needed. I honestly did not expect the results I got after sticking to the program. I literally feel how my body is stronger and have a feeling of endurance at other sports (e.g. ice-skating, skiing or swimming with my kids that I never had even when I exercised as a younger woman). I can see my muscles are strong and lean, especially the women parts of belly, thighs and butt that we keep complaining at really get a workout and look great. I never wrote a review, even though I have been a customer at Amazon for 15 years. I decided to write this, take the time, because it really is the best program I have ever followed. I am now going to buy ankle and wrist weights to move on in level. The book starts with a few sections that contain authors personal story and then the benefits that other reviewers called "infomercial", but I actually enjoyed it, looking back I see that it does deliver what the author is promising.
I am 81 years old. I have been through 4 strokes and a heart attack. After the strokes I was having Sciatica pain in my leg. My Neurologist checked my spine through an MRI. He ordered core strengthening physical therapy. That took care of the problem. Quickly. Then I found this book so I could continue the movements on my own. Long story, short, this week I had a bone density test. My doctor was happy to report that my spine has recovered in density and is no longer classified as osteopenia! How much more proof does a person need to realize how effective core strengthening is. I'm sold! And I bought a copy of this for each of my daughters.
I have never had such quick and astonishing results from any exercise program in my life! I have had back and neck pain for many years, and have seen doctors and chiropractors, physical therapists and massage therapists- with limited results. They have all told me I need to strengthen my core. The Core Program has been a lifesaver for this 63 year old! After the first session, I felt energized. After the second? I felt like I just stepped off the chiropractor's table! I could already feel my posture changing and my body loosening up. On the 4th day I could no longer hear my neck crunching when I turn my head. I ran around the house exclaiming, My neck is silent! I have stuck with the program for about 6 weeks now, and am in the intermediate phase, and am enjoying even further results. In the beginning it takes patience to learn all the exercises, but believe me, it is worth the time and effort. Once I learned it, it did only take 15 minutes a day.
Wow! This book really delivers. I have always had a weak core (didn't even know what a core was!) and could never successfully implement any exercise program. That has changed now. I have had this book for several weeks. At first I tried to do a few of the exercises in the beginning core program to get used to them, but then got busy and forgot. Finally I just dove in and did the complete beginning program. I found the exercises to be deceptively easy, wondering how could something this simple and easy make a difference. But, within a few days my back pain was much better, almost gone. After three weeks now, it is totally gone, and I am ready to move on to the intermediate program. The only criticism I have for the book is the review photos in black and white are not very clear, but do serve their purpose as a reminder of which exercise is next. Also, I had to write in the number to count and number of reps by each photo in the review pages for easy reference, since they are not all the same. It would be nice if they included that info there for the reader's convenience in future editions. Some readers take longer than 15 minutes to do the exercises and in the beginning I did too, but now I can do them all in 12 minutes, and that includes a few extra reps on the one that helps my back the most. Excellent book - the author really knows the body and how to easily strengthen the core.
This is the second time I purchased this book. I either lost or gave away the first copy. I like it that much. Done regularly the exercises provide a 15-20 minute or so work-out that not only has helped me strengthen back and abdominal muscles but also helps me to do the stretching I need to do.Ms Brill does a great job demonstrating how to do the exercises, none of which requre special equipment. I have turned to this book again and again.
Good book. I haven't done core exercises for 48 years and have had back problems for years. I was afraid of hurting myself and so far so good. (it's only been five days). BUT I do feel better and so I will continue. The exercises are gentle,but challenging for me. The author tells you what to do so you won't injure yourself and tells you what to do if you just can't do the exercise.As for the 15 minutes a day, it took me two hours the first day but now am down to a little over a half hour.I especially like the authors gearing her discussions on womans exercise. Apparently womans bodies are different from males (who knew?) and exercise and exercise machines aren't all safe for us. If you didn't know that, you need to read this book.
I bought this book several years ago after having my son.It sat on my shelf for years until i decided to pick it up. I had stubborn baby weight that wouldn't come off. Suffered from fatigue and pain in my back when getting out of bed and overall stiffness. I tried the program and everyday it got easier everyday. After consistently doing it i found myself flexible i mean REALLY flexible! No pain tonnns of energy lost weight and my core....baby let me tell u.As a married woman there was definitely a huuge strong very tight change! Yup THAT! Since then i had another child same symptoms bought the book AGAIN and got 2 more for my sisters. Im going to start AGAIN.This works! Give it atleast 2 weeks. I promise you wont regret it!
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