The Core Program: Fifteen Minutes a Day That Can Change Your Life
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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
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.
buy it If the book attracts you at all, buy it. I have used it for over 6 weeks and have been amazed at the results. I spend more than 15 minutes/day on it, though. Usually I average about 20-30 depending on what else I do. Yet, the program is the "core" of what I do. I am now looking for a supplemental book since doing any series of the same exercises over and over again can get boring. Even so, I intend to return to these same exercises again and again....more info
Finally an exercise program that delivers what it promises When I first got this book, I had high hopes from all the reviews and from reading the first few chapters. The first time I did the workout, however, I was slightly disappointed and thought maybe this isn't for me. Then an amazing thing happened. The next day, after just one workout session, I actually felt a difference! Now I am a believer and recommend this book to everyone. The reason I was mildly disappointed the first time doing the exercises is that they are so easy, I felt like I wasn't "doing" anything. That is one of the great things about this program--it is very relaxing with a lot of gentle stretching and just a few strength building exercises--it is not rigorous, traditional exercise so there is no excuse not to do it as part of your daily routine. In fact, I think you will look forward to your Core exercise time. I will say that the first time I read through the exercise descriptions, it seemed a little overwhelming to be able to remember all of the steps and tips she gives you. But once you start doing the exercises you will realize how simple the movements are. By the second or third time you will be able to complete all the exercises with little more than a glance at the book to see what exercise is next.
Aside from the exercises, the author gives a lot of information about how the body functions, proper postures when sitting, sleeping and lifting objects, and lots of other really useful info. This book is a MUST have....more info
Hey,guys this is for you,too Peggy Brill can change your life. The exercises work for everyone and can make an enormous difference. I strongly urge you to buy the book. Her descriptions are clear, her "tests" work for all sexes and the results are phenomenal. Fifteen minutes a day is a small investment to be pain free....more info
Absolutely Amazing I am a 34 year-old woman who has suffered from back problems, herniated disc, back surgery, etc. for over 17 years. I've tried everything from massage therapy, physical therapy, chiropractic care, medication, to finally getting back surgery over 2 years ago. Instead of fixing the problem, the surgery simply put a 1 year hiatus on the pain, which came back in full force. I've also tried yoga, walking, Callenetics, and pilates--none of which helped my particular problem--often due to a weakness and inability to use the very muscles that were required in order to do the exercise. I had nearly resigned myself to simply live with the pain and do whatever preventative measures I could to manage day-to-day.
Then I read this book. I started the Core I exercises immediately, and by the third day, I was nearly pain free!!! How this is possible, I simply do not know, but I am now going to be buying this book for every female in my life who has back, neck or knee problems of any kind (which includes nearly all my female friends and relatives).
Thank you so much, Peggy Brill, for writing a book that gives us hope for a pain-free future....more info
Best Book I Own This is an excellent book. The exercises are easy to follow and make you feel so much better after you do them. ...more info
Excellent Advice! Peggy Brill's credentials as a physiotherapist and her intelligent approach make this book well worth careful study. A very comprehensive and useful book for everyone....more info
Interesting concept While I agree with the other reviewer that Brill's book should not put down pilates and yoga when a number of her exercises have roots in each, and I haven't actually done the workout yet, I thought the book had a lot of interesting points to make about body balance, and core strength. The test for core strength was enlightening, although I suspect I probably would have put more emphasis on how to correct core weaknesses closer to the test (or maybe do a "If you have difficulty doing this test exercise, refer to page ___"). While I checked this book out of the library, I suspect I will be buying my own copy in the future....more info
Easy Program to Fit into Your Daily Lifestyle This books features core strenghtening exercises and information from a physical therapists view, utilizing P.T. movements for back pain and muscle pain relief. If you are looking for weight control info to complement the exercises in this book, add Mary El-Baz's "Transform Your Core 6-Week Workbook" to your core strengthening bookshelf....more info
a reader from Ohio I would just like to make a comment about the reader from Michigan's review. In their review, they state that the model looks like she just had a baby. If that person had read the text more carefully, they would have discovered that the model is actually 3 months pregnant! I'm sure that makes a difference in some of her postures. Personally, I find pictures like that much more realistic than all the books with the hard-body youngsters that the typical mother with children will never look like....more info
Small time commitmnet produces BIG results Peggy Brill, an amazing physical therapist with three practice locations in Downtown Manhattan, two of them in financial houses, has developed an exercise program to strengthen the body's core. You don't have to go to a pilates class or leave your house. Brill's directions and photos are clear and precise and within days of doing her exercises I notice a change in the core strength and even the look of my body. Within weeks I notice an even bigger change. This program is medically sound, simple and effective. A tremendous return on the investment you make in the book if you are a person who can and will absorb new skills and/or habits from reading....more info
Just What I Needed I had back surgery earlier this year and had resigned myself to living with a certain amount of pain. This book really changed that. After following the program for 3 weeks, I feel better than ever. I'm sleeping better, have no pain, am standing taller and walking straighter. I have recommended this book to every woman I know. I believe in it. Any woman with pain should at least give this a try. (...) It is written in easy to understand language and the exercises are easy to follow. And there are no sit ups!!!...more info
Promising but disappointing I bought this book with the expectation that, written by a physical therapist, this book would be a cut above many of the other exercise books out there. It is better than most but disappointingly, it's also fallen short of the quality that I think the author is capable of producing. The greater than expected number of minor but annoying technical errors, mistatements, and incongruities would suggest that the author either did not closely edit her own work or did not consult with other professionals of equal or higher stature to critique her information. Call me a perfectionist but if you're going to do something, do it to the very best of your ability and with the latest and most accurate scientific information.
For example, in the self tests on pg. 27, the left cervical rotation shows the model elevating her left shoulder, an example of poor technique. On pg. 28, in reaching to touch her hands behind her back, she compensates with her spine with lumbar extension and cervical flexion (again, poor technique). In performing the abdominal test (which, by the way, is a poorly designed and non-functional position), her abdominals are bulging indicating less than adequate transversus abdominis muscle strength. On pg. 29, with the forward bending test, her cervical spine is still mildly extended while the remainder of the spine is flexed. Both on pgs. 27 and 37, her cervical flexion is unaccompanied by the normal upper thoracic movement (which is a less than efficient way of performing this movement and indicates an extensor holding pattern). On pg. 46, the illustration of the model lifting shows unnecessary lumbar flexion indicating probable initiation of movement from the lumbar spine rather than from the gluteals. On pg. 46, the central picture of the model lifting the child demonstrates mild scapular protraction and cervical extension/compression. The one leg counterbalance or golfer's lift on pg. 47 is awkwardly executed with several movement errors. The so-called good posture on pg. 50 demonstrates an elevated sternum with thoracic posterior inclination. In the abdominal exercise errors demonstrated on pg. 65, the curl-up demonstrated is an abomination of correct technique. An effective curl-up (which has at least 10 different technique parameters that should be attended to and is more effective (both as a strengthening, spinal coordination, and neuromuscular control exercise) and just as safe as the "dead bug" exercise. The exercise depicted on pg. 104-107 almost guarantees more demand upon the tensor fascia lata than the gluteus medius (and since the tensor fascia lata is so commonly dominant over the gluteus medius, this situation produces an effect directly opposite that usually desired). I could go on and on but you get the picture.
Oh .. and just one other thing (among too many). The statement that the knee joint is a hinge jont. Yikes!!! Every physical therapist should know that the knee is a helicoid joint. In fact, explaining the helicoid mechanics of the knee to a patient with a meniscal injury is an important component of improving their understanding of how to prevent future injury. Any other physical therapist critiqueing this book should have noticed that.
A few other points. The model, while attractive, quite frankly looks like she just had a baby. Nothing wrong with that but for a book on fitness, I would have someone with less abdominal fat, better transversus abdominus tone, trimmed down buttocks and thighs, and less extensor dominance in her posture. If you examine the cardinal lines of her body, her head/neck, thoracic cage, and lumbopelvic areas are each misaligned with one another. Also, the annoying habit of having the model look at the camera is something the photographer should know better than to do, especially since it so commonly compromises her technique.
In short, not a bad book and I'm sure patients will benefit from this information but the author owes it to her audience to provide more technically precise and accurate information. From her obvious pride in her career and achievements, I'm sure the second edition of the book will be improved. However, if I had it to do over again, I'd pass on this one....more info
did not meet my expectations I was expecting more from this title and in particular, with the author being a PT. I am a PT and thought it was lacking. ...more info
Core Review As of yet, haven't finished book. But..... so far I feel it will fit my needs....more info
Excellent addition to any workout This book is full of great information to keep me in shape as well as keep my body healthy. After not working out for several years my biggest fear was injury, this book shows me how to workout and keep injury free as well as get in shape. I have already shared this with lots of friends. ...more info
You have to start somewhere You may wonder why I am writing a review for a women's physical exercise-therapy book, being as I am a man. It's for my wife, of course.
My wife is getting on in years. She has never exercised or done anything athletic. Now that she has acquired some (quiet a few) physical complaints -- it hurts to raise her arm, her knee is stiff when she walks, etc. -- she realizes she has to do something because it is getting worse, fast. She asked for my help (after years of my telling her she has to do some kind of exercise or she will wither away).
I didn't want to drag her to the gym with me because I thought that would be overkill for the physical condition she is in. Instead, I started taking books out of the library. After a dozen or so books I chose "The Core Program" by Peggy Brill, PT. I didn't choose it because it was a women's book. It was, in my opinion, the best book for the circumstances. Like many books of its type, it gives a lot of useful information. But the information in this book seemed to be directed more toward my wife's condition than most of the other books I read. Also, the starting program was easier and geared more toward what I thought she needed.
I bought the book, gave my wife the Hot Spot test, and started her on the program.
The exercises were not as easy as they looked. My wife looked like a fledging new born bird learning to fly when she first started the Core exercises. But she did learn. After four weeks she could almost do all the exercises on her own. After six weeks she was doing them pretty good and had cut her time from forty-five minutes to seventeen minutes. I gave her another Hot Spot test. She showed improvement and she is now well into the second phase of the program. She is doing well; she is sticking to the program and I have no doubt she will continue to show improvement.
There is one area that I will take off one half a star. I applaud Ms. Brill in knowing that additional strength training is needed beyond the Core Program (Chapter Ten). But I can not support using machines for strength exercises, except in particular situations. And I will never understand why people pay money to exercise in a gym and then sit in a comfortable machine that only exercises a few muscles (among other negative aspects that using machines have). An example: Hip Adduction and Abduction (pages 226 & 227). My advice: do what I do. Buy a decent ankle cuff. They are available on the internet for $10 to $20. All gyms have pulley systems. Use the lower pulley for your Adduction and Abduction exercises.
Another good book I ran across is "Frame Work" by Nicholas A. DiNubile, M.D. This book was a little advanced and went beyond what my wife needed to get started. But should you run across this book in your local library or book store, take a look on pages 121, 128, and 215. This will give you an idea of the variety of exercises you can do with an ankle cuff and pulley, which will exercise more muscle groups than sitting in a machine.
Ms. Brill has written a book that I think can be useful to women of all ages. I certainly recommend this book and program for any woman that has been sedentary for a long length of time. And for young women who think they are in good condition; maybe you are and maybe you aren't but, it never hurts to gain a little additional knowledge about your body or, too soon to start a program to take care of it.
This may sound corny but while reading the book, I could not help but feel that Ms. Brill wrote this book with a great deal of compassion.
Just starting the program I'm in the middle of learning how to do the beginning exercises in this book. I was in Physical Therapy about 6 months ago for back pain and knee problems, and was beginning to outgrow the exercises they had given me. While these exercises are harder than the ones I was doing, they were doable, even for me.
The photos and directions are very easy to follow. There are side notes that tell you about likely problems with the exercise and how to fix that. And even more important, each exercise is complete in itself. There is no need to do dozens of repetitions. The whole program, once I've learned all the exercises will probably take 30 to 45 minutes....more info
Great Book I really liked this book and was inspired to try the exercise program. The program is laid out in a way that's easy to follow, with helpful illustrations. The exercises have different levels so you can progress to the level that feels right for you. If you never went beyond the basic, it's still worth your time....more info
Start NOW! There is no comparison between my previous flexibilty and where I am now, after 6 weeks of doing the Core Program, I am finishing my 3 weeks of level II. As an avid weight lifter for 20+ years, a pilates advocate for years I finally burned out on the health club scene. At age 50, this is the best program I have found for me. I notice an increase in muscle tone but more importantly a newfound flexibility. Want to hop out of bed like you did 20 years ago? Without any aches or pains or stiffness? Try this program - you won't regret it. I first took the book out of our library and did level I and knew I had to have the book. ...more info
Too many words There are several reasons that I don't like this book. (The Core Program by Peggy Brill). The most important reason is that I found it boring and slow to get to the core of the matter -- there was way too much personal history, too much cheering about the core theory, and just plain too many words before you even got to the exercises, which actually begin somewhere in the middle of the book!
Then once you get to the exercises, you'd better have someone there to read the instructions to you. There are 6-7 steps for each exercise. I found myself doing the exercises with the book in my hand and my neck out of joint trying to read what I had to do next--or to see if I was doing it right. Wow, please, just the facts, ma'am.
And then the exercises themselves. They're ok, but I would listen to what other people have to say about some of them. Particularly the Cobra -- do not do that exercise unless you are cleared to do it or have been doing Yoga for some time.
Be prepared to read a lot and carry a book through your exercise routine. There are easier ways to do this and easier formats available elsewhere.
Try the Mayo Clinic website for example....more info
Finally, a program that delivers what it advertises! I was very pleased with the content of this book. I've spent quite a bit of hard-earned money on fitness books and videos that boast of amazing results.
I've tried it all: weights, yoga, pilates, & various forms of cardio workouts, but haven't been able to stay consistant due to time constraints. As a busy women, I usually don't have time to spend on hour plus videos and books with long, complicated instructions. Before this book, I was racking my brain trying to incorporate yoga, pilates, and strength training. I just became stressed out instead.
The Core program mixes some yoga & pilates with strength work, so I experience well being in addition to toned muscles. I also walk regularly, go for a spin on my bike/inline skates, and do some extra yoga. I find this combination fits easily into my schedule; I don't have to stress about when to do it.
In short, I would suggest this book to anyone. Also, for those readers who find Peggy Brill's explanations complicated, I recommend taking a look at Pilates Body by Brooke Siler. Lots of people LOVE this book, but I found it very time consuming; I've owned it for two years and haven't used it much for this reason. Peggy Brill's Core Program is much easier to comprehend, & the participant can't become injured (I think that if someone wants to learn pilates, a certified instructor is the only way to go!)...more info
CORE My wife is 73. She rides dressage and is in fantastic shape. People often ask how she does it. The book: The Core Program: Fifteen Minutes a Day That Can Change Your Life ,by Peggy Brill has been a big part of it.
She thinks so much of this book that she has purchased copies for her dearest friends. Now mind you my wife is living in a balanced world with proper food and exercise a way of life. So if she is an advocate of The Core Program you can bet on it.
Is helping my sore back I'm not very flexible (okay, I'm not at all flexible) and am constantly lifting my sixteen-month-old daughter. Needless to say, my back is continually aching. Even though I've only been doing this program for a week, already the soreness is diminished to the point it is almost gone. As an added bonus, my stomach is getting flatter -- something that hasn't happened since before I was pregnant!
Due to my inflexibility -- I am nowhere near touching my toes -- I really thought I would have to deal with back pain for the rest of my life. What a relief, in more ways than one, to know I can do something about it. If you have the same lower back problems, I highly recommend you take a look at at this book.
Addendum: It has been over six months, and I'm still doing the advanced program suggested in this book. Without doing any other exercise, I've lost all of my pregnancy weight and, when I do the program consistently throughout the week, have eliminated my back pain. I have, on occasion, stopped using the program only to return to it when my back spasms start again. I still highly recommend it....more info
Excellent set of exercises for most people As a physical therapist in private practice, I was happy to see a book in print that would be suitable to recommend to most of my clients. I must take issue with the reader from Michigan who obviously DID NOT READ the book. Yes, Ms Brill IS pregnant and I noticed that in the photos. When I first looked at the book, I noticed several questionable exercises in the photos--I had to READ the book to realize that some of the photos were examples of what NOT to do! I suppose the professionalism of the photos (ok, she IS looking at the photographer) is a little less than perfect, but the Michigan reader should relax her critical spirit and write her own book...then we could all chop it to bits. For everyone else looking for a good program--this one covers the basics and is probably the best start for other forms of activity....more info
Great starting up program I think Peggy Brill is "brilliant". This program is a great mix of information about your body, simple straighforward exericise you can modify and start with less reps if you need to as well as exerices to advance to so you don't feel that it only is good at one stage of your program. I have back issues and just reviewed the McKenzie book on his exericse which Peggy Brill also has incorporated in her program with just enough reps to get the benefit. Highly reccomend this book for others with musculo-skel issues to get started on Core strength....more info
Even for the Physically Fit! I am 40 years old and have been running 20-25 miles a week for about 3 years. You'd THINK I was in great physical shape! And yet I was developing some nagging pains - sore lower back, constantly stiff left hamstring, intermittently painful right knee. I attributed this to running too much or too hard.... or me just getting old or not stretching enough. I tried yoga classes, but that just seemed to make my hamstring worse! and I am just not calm enough to devote THAT much time to deep breathing and such.
Then I saw an article about Core Training in my running magazine. It explained how strengthening your "core" could improve your running and reduce injury by 'shoring up your foundation.' It made sense! Then I stumbled on Ms. Brill's book and decided to give it a try.
Well, I have been doing the program for 4 weeks now (I am up to the intermediate level) and absolutely LOVE it! I feel so much stronger, I have no aches and pains, and my running HAS improved!Now I feel fit ALL over.
This is DEFINTELY something that I will do for LIFE....more info
THIS BOOK CHANGED MY LIFE When Peggy Brill wrote "15 Minutes a Day That Can Change Your Life" on the cover of her "THE CORE PROGRAM" book, she wasn't kidding! I will give you a brief version of how my life changed:
I was almost 40, thin (thankfully), smoked 2 packs of cigarettes/day, ached every morning from head to toe when getting out of bed... and although thin was in horrible shape. The pain alone in my neck & shoulder area drove me to tears. One day, after reaching an all time pain high, I grabbed this book (which I borrowed from the library) and started doing the exercises. I was not 5 mins. into them when the phone rang. Since I hated exercising, I got up to answer the phone. Just a few mins. into my phone call, I suddenly realized I was COMPLETELY PAINFREE.
Now, I know anyone reading this will think I'm nuts, but I swear it is 100% true.
THIS BOOK IS NOTHING SHORT OF MIRACULOUS!
Since that day, I have gone on with The Core Program exercises, and I quit my 2 pack a day for 20 years habit!!! This was over 2 years ago, so I'd have to say I was successful! I swear replacing smoking with exercising is a HUGE help to quitting. And since the exercises were essential to me feeling better, and it's hard to exercise AND smoke, smoking had to go. And it was surprising simple too! I have since gone on to walking and lifting hand weights and I have never felt better.
The plus of the Core Program is the majority of the exercises are done LYING DOWN... how much easier can it get!?
Buy this book... and if you use it... your life WILL change.
Peggy is MY HERO!!!
I have told numerous people about this program and they in turn have purchased the book. I cannot stress enough how WONDERFUL and LIFE CHANGING this program is! I sing its (and Peggy's) praises to anyone who complains of being in pain.
I now own my own well used copy of the book.
My only wish is that there was a teacher training program for The Core Program cause I so BELIEVE in it, I would love to teach it for a living!!!
For women only I was not told that this book was for women. If I had known. I would have purchased it....more info
My Chiropractor is Impressed! This book will do everything it says it will!
I've only been doing Peggy's exercises for 6 weeks, but the results I've seen - and my chiropractor has seen - are thrilling! Before I started, I was seeing my chiropractor twice a week for my lower back problems. After a short time, I dropped to once a week. As of my last visit, my back was holding so well that he said I could drop to once every 2 weeks. This is an amazing progression in only 6 weeks!
I feel strong and my body fat around my waist, thighs and hips seems to be melting away. I was sore at first but in a short time I am doing exercises well that I originally rolled my eyes at when I started. The book is easy to understand and follow because at the end of each section of exercises, she has a pictorial review on 2 pages of all the exercises in that section.
My chiropractor said that the vast majority of people need these exercises for their "core". If everyone got this book, alot of health practioners would be out of business!...more info
Thank God my sister gave me this book! My sister gave me this book a couple of years ago after she had had success with it. My body was "asking" for exercise, but the best I could do for it was read about exercising.
Well, I turned 50 and my body started to have one ache after another. My shoulder hurt for over a year. I figured it was chronic bursitus, but really didn't want to get a cortisone shot! Also, my lower back has a compressed disc and it hurts from time to time, especially if I do any repetitive lifting.
I finally decided to try the exercises in this book. The best part for me is you start the exercises by laying down! One of my biggest obstacles to exercise is overcoming inertia, but I can easily talk myself into laying down to start exercising, though!
I began to notice a difference in my back pain within the first week and after a month of using these exercises, my shoulder is now pain-free and getting stronger. I actually look forward to doing these exercises everyday. The stretching of my lower back feels wonderful!! They only take me 15 minutes in the morning (once I learned how to do them) and they have made a world of difference in the quality of my life day to day.
Finally ... for the first time in a long time - after riding my horse on Sunday, my back did not hurt one bit. Yeah!!!!
I highly recommend this book and these exercises for anyone who hates to exercise, but needs to!
Greatest gift for yourself and others The Core Program is the best gift you can give to yourself and any of your friends. I started doing the program five years ago and, as soon as I discovered its tremendous value and how quickly and easily it can be done every day, I wouldn't think of starting the day without it. It may take an hour or two to learn it well but, once learned, it can be done easily in ten minutes. I do it in my bed (because I hate a cold floor in the morning). So even those who are bed-ridden can do it.
Having had a horseback riding accident at the age of twelve which resulted in a couple of fractured vertebrae, I was troubled with back pain and numbness in my hands my whole life until I began doing this Core Program. Now I am totally pain free and able to lift my grandchildren, cut my own firewood, and lift other heavy objects with ease. Another wonderful "side-effect" is the fact that it has totally toned and shaped my body. I'm sixty-eight and I have to say that my body looks and feels better than when I was in my twenties. There are absolutely no aches or pains anywhere, anymore. And I feel totally flexible, strong and fit. I've become strengthened from the inside out and I've only just done the beginning program.
This is the program that can keep us out of the nursing homes in our old age. And for anyone in one now, it could help get you out.
Gets you to the Core! I started the Core Program four days ago and started feeling results after the first session. I already feel better aligned and much stronger. I can feel muscles forming too. The only "complaint" I have is the amount of reading prior to the exercises but realize the importance of the information. I can't wait to get past the first three weeks so that I can start on the next level. This book is wonderful and very timely for me. I am very glad I purchased it....more info
Stick with it and you will see the difference! I have been doing the exercises in this book for about 6 weeks now and I have noticed a considerable difference in my core strength. All the exercises are very do-able movements, and smart movements. Because of this I also purchased Peggy Brill's other book - "Tell Me Where it Hurts...". That book is fantastic to have on hand for the occasional aches and pain. If you stick with the program, you will see a difference!...more info
Good but I could use a companion video to help me! After having two children and spending three months during one of my pregnancies on strict bedrest, my muscles were weakened in my torso. My posture was horrendous, and I was starting to have pain in my knees after sleeping all night. I would occasionally have lower back pains that I had never had before either. So I started looking for something reasonable to help me strengthen my "core" in hopes I would feel more flexible and stronger.
I bought this book about a year ago, and I was diligent in using it the first few weeks. I've used it off and on, but it never "stuck". The problem for me was one of discipline PLUS I found this book inconvenient and hard to follow while trying to execute the exercises. The information in it is so very detailed that I kept fearing I was doing an exercise wrong only to end up spending an hour doing exercises and re-reading, re-reading, re-reading the details/fine print. What was supposed to take only about 15 minutes took up way too much time. Someone more knowledgeable about physical therapy would appreciate this book a bit more because they know the "lingo" and understand the mechanics better than I do.
It would be GREAT if this book had a companion video! I would rate the program 5 stars then, but as it is, it's too wieldy to use for the person looking for something straightforward and effective.
Good product I have bought several copies of this book. It is well written and helpful....more info
Exercises that Work You do this exercise routine lying down. Don't let that fool you, it's a great routine for your torso, designed for women. It works....more info
Brushing Your Teeth for the Body Most of us wouldn't think of NOT brushing our teeth on a daily basis and these exercises make you feel as if you have fresly brushed teeth, minty and smooth. Making this routine a habit is easier than you'd think because the exercises are, for the most part, easy and do not take a lot of time. Having said that, you may not like plowing through all the anatomy and the constant "advertisments" for the core program and the author! You can begin the exercises and start making them a part of your daily routine immediately, and then you can go back to read the rest if you feel like it. Just remember to read the introductory pages of Chapter 7, where some important information on form and breathing can be easily overlooked. If you have never done Yoga or do not know how to breathe properly while exercising, you may get confused.(But if you remember to breath out when you are moving into a position and to breathe in when you are returning to the starting position, you should be OK.) Although the content can be irritating (she's just too perfect), the regular practice of these movements has quick and immediate effects. I am glad I bought the book and use the program almost every day. I felt immediate gratification after the first session. Now, after about a week, the routine gets boring -thank goodness it's quick. So adding music or some other distraction is a must. But then, brushing teeth gets boring too....more info
For all those people who thought they could never exercise I bought this book last November and read it through completely. I also performed the basic tests that determine each person's level of fitness. This week I finally got around to starting the actual Core Program and I can't believe how good I feel after each session. The most appealing thing about the program is that you don't have to be young and fit to do it and it's designed particularly for women. I have experienced immediate relief of hip pain and discovered that some of the strength building exercises I had been doing with hand held weights are not good for me. This book is really life changing. I wish she would make a tape!...more info
Love the book, but WE NEED A VIDEO! Great book, sound principles. However, as another reviewer noted, a book is a very difficult medium to exercise effectively from. A DVD would be ideal!...more info
Chiropractor says yes! to Core Program Peggy Brill's Book "The Core Program: Fifteen Minutes a Day that can change your life" is one of the most effective programs I have used in my 27 years in practice. A valuable tool to strengthening your core body strength and helping your spinal muscles to hold your spine in place, giving you better posture, less aches and pains and greater mobility. My patients love the program and experience greater health and vitality by daily incorporating the excercises into their lives. Thank you, Peggy Brill!...more info