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The Core Program: Fifteen Minutes a Day That Can Change Your Life
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.
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.
256 pages, Paperback
First published August 28, 2001
93 people are currently reading
172 people want to read
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Displaying 1 - 29 of 29 reviews
April 9, 2014
This book became my best friend about 4 months ago. I've worked my way up to the third level of exercises designed to strengthen my core and I can see a huge improvement in my ballroom dance-ability, in my posture, in my daily life.
Designed by a physical therapist, it's helped me rehab my strength & flexibility after 6 months of no dancing while my husband/dance partner underwent physical therapy for a knee injury. But at my age (60), I'm grateful as well for a 20-minute workout that's keeping everything in good working order, less vulnerable to injury or stiffness.
If you decide to train from this book, here's one thing I've added: keeping the stretching exercises from Level 2 in my Level 3 workout. I suspect the author eliminated them to reduce the time required for the workout, but I find they are essential to ongoing flexibility.
One other caveat which more recent video footage of the author confirms: Don't take her nutritional or dietary advice! But her exercise advice has worked well for me. And although the book is designed for women, my husband has adapted it slightly, and finds it helpful for his own core strength and flexibility.
Designed by a physical therapist, it's helped me rehab my strength & flexibility after 6 months of no dancing while my husband/dance partner underwent physical therapy for a knee injury. But at my age (60), I'm grateful as well for a 20-minute workout that's keeping everything in good working order, less vulnerable to injury or stiffness.
If you decide to train from this book, here's one thing I've added: keeping the stretching exercises from Level 2 in my Level 3 workout. I suspect the author eliminated them to reduce the time required for the workout, but I find they are essential to ongoing flexibility.
One other caveat which more recent video footage of the author confirms: Don't take her nutritional or dietary advice! But her exercise advice has worked well for me. And although the book is designed for women, my husband has adapted it slightly, and finds it helpful for his own core strength and flexibility.
March 13, 2010
I highly recommend this book. The program is simple and effective. It is appropriate for many different fitness levels. When I followed this regularly I felt much better!
May 21, 2022
Disclaimer: I haven't actually started the program listed in the book yet.
I picked this book up because I have a wide array of issues with my joints; my lower back in particular being especially problematic.
Pros:
- it's written by a physical therapist, so the exercises are approachable and doable by a wide range of bodies and abilities
- it requires little to no equipment, only asking that you have a mat, shoes, and eventually light weights (and honestly, you could easily do everything barefoot, and then just add your shoes as a form of light weights). I personally am 100% not going to be buying ankle weights for this.
- having been through many (MANY) rounds of PT myself, the exercises do seem like they will help with pain and strengthening the core
- no dude-bro culture, since it's goal is pain relief, not bodybuilding
Cons:
- like all books of this type, there is a lot of superfluous lead-up to the actual exercises, and a lot of it feels like I'm listening to a infomercial sales pitch
- a small amount of the info in the back regarding weightlifting feels like it is out-of-date and/or inaccurate
- it can be hard to learn proper form and technique based entirely off of text descriptions and B&W static pictures alone - you'll need to be careful to tuck, tighten, and breathe correctly to not further aggravate existing injuries
- despite the claim of it not being onerous, I know from having done PT for many years that yes, even 15 minutes a day of the same exercises over and over and over again forever actually does start to wear you down mentally, even if it's helping you physically.
If I remember, I might come back and update this review after I start working through the program.
I picked this book up because I have a wide array of issues with my joints; my lower back in particular being especially problematic.
Pros:
- it's written by a physical therapist, so the exercises are approachable and doable by a wide range of bodies and abilities
- it requires little to no equipment, only asking that you have a mat, shoes, and eventually light weights (and honestly, you could easily do everything barefoot, and then just add your shoes as a form of light weights). I personally am 100% not going to be buying ankle weights for this.
- having been through many (MANY) rounds of PT myself, the exercises do seem like they will help with pain and strengthening the core
- no dude-bro culture, since it's goal is pain relief, not bodybuilding
Cons:
- like all books of this type, there is a lot of superfluous lead-up to the actual exercises, and a lot of it feels like I'm listening to a infomercial sales pitch
- a small amount of the info in the back regarding weightlifting feels like it is out-of-date and/or inaccurate
- it can be hard to learn proper form and technique based entirely off of text descriptions and B&W static pictures alone - you'll need to be careful to tuck, tighten, and breathe correctly to not further aggravate existing injuries
- despite the claim of it not being onerous, I know from having done PT for many years that yes, even 15 minutes a day of the same exercises over and over and over again forever actually does start to wear you down mentally, even if it's helping you physically.
If I remember, I might come back and update this review after I start working through the program.
March 3, 2019
Well, I'm finding the exercises really helpful. Morning stiffness has decreased a lot in two weeks, and the suggestions have helped my very flat feet, which have been unhappy since I started dancing a lot. So I'll keep doing the exercises, which have beginner, intermediate and advanced levels. I'm still on beginners. :)
I don't go along with everything she says in her book, but anyone who is cutting edge is sometimes going to veer off for a bit. I don't think they that interferes with the effectiveness of this simple exercise program, designed by a Physical Therapist who knows how our bodies work. FYI - This program is designed for women - so no "Do 20 pull-ups" or other macho guy stuff. lol
If you have trouble learning exercises from a book, take just a couple at a time. Read everything, try them out, then read again to see if you did them right. Add a new exercise every day till you're doing them all. Also, highlight the directions on the page that apply to you, not everything will. But all the information needs to be there so everyone can do them correctly. Finally, I jotted down count and repeats in pen, so I could see them easily. There are only a few exercises so you'll quickly have them memorized.
I don't go along with everything she says in her book, but anyone who is cutting edge is sometimes going to veer off for a bit. I don't think they that interferes with the effectiveness of this simple exercise program, designed by a Physical Therapist who knows how our bodies work. FYI - This program is designed for women - so no "Do 20 pull-ups" or other macho guy stuff. lol
If you have trouble learning exercises from a book, take just a couple at a time. Read everything, try them out, then read again to see if you did them right. Add a new exercise every day till you're doing them all. Also, highlight the directions on the page that apply to you, not everything will. But all the information needs to be there so everyone can do them correctly. Finally, I jotted down count and repeats in pen, so I could see them easily. There are only a few exercises so you'll quickly have them memorized.
March 8, 2020
Everyone should strengthen their core! I've known this, but this book really hits home this message. The book has great illustrations, step by step exercises, however, she repeats herself way more than I liked! Now, just to put all this into practice🤷🏼♀️
November 4, 2015
This review is not about the program being suggested in this book. The review is of the actual book and format. I have not been able to consistently do the program for any length of time which would allow for results, because the format is difficult to put into practice. After painfully making my way through several introductory chapters, which could have been summarized into one paragraph, I finally got to the part that details the sequence of exercises suggested. Each exercise is very well detailed, but in order to perform it correctly, you must either constantly stop mid-exercise to read on the proper form and further execution, have it be read to you while you execute the exercises in proper order, or commit the entire thing to memory so you don't have to keep stopping to read and then re-positioning yourself. This would be better presented as a DVD or youtube video so that you may watch/listen and follow along. I'm not the one to make such a video, however, so I'll wait until someone else does. As of yet no one has, I checked. In checking, I did find the author to be a visitor on the Dr. Oz show and found some videos of her providing questionable suggestions regarding physical pain and discomfort. I went into this book with some skepticism and am now abandoning it with more skepticism.
March 26, 2019
Brilliant book! I read it and have been trying to apply it, and here's what I can say after a month:
Although I have nowhere near enough stamina to do even the beginning program as recommended, this is the first exercise program I've found in over a decade that works for people deconditioned by long illness. I have not injured myself as I do when I try other programs, I feel stronger even though I'm working at about a tenth of the recommended rate, and I am able to sit straighter, relax more, and be hopeful that I will eventually be able to get strong.
If you are deconditioned by long illness, have low stamina, pain, or injuries that you have not been able to heal from, this book is worth checking out.
Although I have nowhere near enough stamina to do even the beginning program as recommended, this is the first exercise program I've found in over a decade that works for people deconditioned by long illness. I have not injured myself as I do when I try other programs, I feel stronger even though I'm working at about a tenth of the recommended rate, and I am able to sit straighter, relax more, and be hopeful that I will eventually be able to get strong.
If you are deconditioned by long illness, have low stamina, pain, or injuries that you have not been able to heal from, this book is worth checking out.
June 11, 2018
I just finished this book. I have not completed the exercises but from what I read the exercises seem like they could be beneficial. I don't feel like they would help with weight loss or cause significant muscle toning but I do think they could help increase flexibility. I suffer from neck pain frequently and I feel like these exercises would be beneficial. I wish this came in audio or DVD. I feel that I could better perform the exercises by either listening to them or watching them rather than trying to read them out of a book.
November 30, 2022
So helpful for incontinence. Weak core or just achy joints
I have just started getting urinary incontinence & read weak core can be one of the reasons. This book is really helpful & broken up to beginner thru advanced. Has great tip s for correct way to perform for the exercises & tons of pictures of
each one. Also includes the purpose of each exercise & what area it helps. Even has the complete exercise regimen at the end. I'm glad I got this book & find it very helpful to work out more & help my core get stronger.
I have just started getting urinary incontinence & read weak core can be one of the reasons. This book is really helpful & broken up to beginner thru advanced. Has great tip s for correct way to perform for the exercises & tons of pictures of
each one. Also includes the purpose of each exercise & what area it helps. Even has the complete exercise regimen at the end. I'm glad I got this book & find it very helpful to work out more & help my core get stronger.
March 5, 2020
Lots of good information in this book and I've been doing the basic sequence. It took a long time to learn the different exercises but did so by learning one a day and adding them together to get the entire sequence. Some of these are painful to me (age 67) for the lower back and I have made some modifications. Will continue because it really only takes 15 minutes once you learn the exercises.
October 1, 2020
I love this book. It's the most helpful heath and fitness book I've read in a while.
I'd love to see this in video format or even audio to follow while doing the program. Much easier than having to stop and read for each exercise.
Regardless, if you're looking to realign and strengthen your core, this is it!
I'd love to see this in video format or even audio to follow while doing the program. Much easier than having to stop and read for each exercise.
Regardless, if you're looking to realign and strengthen your core, this is it!
March 2, 2022
Peggy Brill, a physical therapist, explains in a beautiful, concise, and easy to understand way how these exercises benefit our muscles, nerves, and soft tissues. These exercises are chosen for women, and they make me feel so limber and don't put undue stress on the pelvic floor. I highly recommend this book.
May 27, 2015
I wanted to give this book more stars, I really did. It’s one of the original core-building programs, written by a physical therapist. The author, Peggy Brill, uses the proven PT technique of tensing a muscle then relaxing it to both strengthen and lengthen muscles. In addition, the program helps balance left side/right side body strength and flexibility, ends aches and pains, increases energy, and decreases fatigue. It’s created especially for women. The author includes tips on standing, lifting, and moving while engaging core muscles. She gives the reader self-tests to perform to determine weak areas so that women can be gentle and patient with these areas as they work the program. Each exercise is illustrated with several photos of the author herself. These photos demonstrate proper technique rather than glamorizing the author, in fact she’s 3 months pregnant in many. Her program includes beginner, intermediate and advanced levels, plus bonus wrinkle-eraser facial exercises. The routine takes only 15 minutes, 6 days per week. So what’s not to like?
The beginning exercises are just too hard for me, a moderately in-shape middle-aged woman. Over the past few weeks, I’ve given the program a try four different times. Using the author’s preliminary tests, I identified my shoulder and neck as problem areas before starting the program. Some exercises rely upon shoulder strength and flexibility that I just don’t have right now, and engaging in them causes pain and numbness. Other exercises require that both legs be extended up at 90 degrees while lying on one’s back, scissoring, lowering and raising, and performing other movements. Then both legs are lifted up while lying on one’s tummy. These movements are certainly uncomfortable and seem like they could cause low back strain. So I’m back to more basic Pilates moves and more targeted PT shoulder exercises. However, I’m continuing with the facial exercises, why not? To prove that these exercises erase wrinkles, Ms. Brill suggests taking photos before and after a month with the program. It’s certainly worth a try!
The program didn’t work for me, but I think it can work for others. I suspect that it’s targeted at pre-menopausal women with strong joints and no seriously strained areas, despite the tests for weak areas in the beginning. Any fairly healthy woman who wants to build core strength can get something out of this book. The perspective of a physical therapist is helpful in developing a safe workout tailored to individual needs, and the photos of the exercises are useful in maintaining proper technique.
The beginning exercises are just too hard for me, a moderately in-shape middle-aged woman. Over the past few weeks, I’ve given the program a try four different times. Using the author’s preliminary tests, I identified my shoulder and neck as problem areas before starting the program. Some exercises rely upon shoulder strength and flexibility that I just don’t have right now, and engaging in them causes pain and numbness. Other exercises require that both legs be extended up at 90 degrees while lying on one’s back, scissoring, lowering and raising, and performing other movements. Then both legs are lifted up while lying on one’s tummy. These movements are certainly uncomfortable and seem like they could cause low back strain. So I’m back to more basic Pilates moves and more targeted PT shoulder exercises. However, I’m continuing with the facial exercises, why not? To prove that these exercises erase wrinkles, Ms. Brill suggests taking photos before and after a month with the program. It’s certainly worth a try!
The program didn’t work for me, but I think it can work for others. I suspect that it’s targeted at pre-menopausal women with strong joints and no seriously strained areas, despite the tests for weak areas in the beginning. Any fairly healthy woman who wants to build core strength can get something out of this book. The perspective of a physical therapist is helpful in developing a safe workout tailored to individual needs, and the photos of the exercises are useful in maintaining proper technique.
April 7, 2016
I've read this and completed the first week of exercises, so here's what I've got so far. I'll try to come back after the first 3 weeks for an update.
I check out various diet and exercise books from the library, and in most cases I'll be going 'yeah, right' within the first little bit - either because it seems useless, or simply something I'd never be willing or able to either start or stick with. But this one makes sense to me.
The program: It took me nearly two hours to do the exercises the first time through, reading each and every step and trying to figure out how to position myself and how many reps for how long. But day 2 that was down to about 45 minutes, and I would say it only took about half an hour by the end of the first week, and that includes setting up the mat, a little pre-reading to remind myself of what one of the exercises is, extra resting between steps, and a little attention for the cat to keep her from trying to tear holes in the mat. I do expect that to continue to speed up - I can do most of the program now just referencing the "core foundation in review" part, where it lists the exercises in order plus pictures to remind you what each one is. I definitely feel like I'm working out parts that I wasn't.
However, formatting. The ebook (epub) is not very well formatted. It appears this was done in paper, and then scanned in using OCR software to make the ebook, leaving various scanning errors scattered around (like FORNI instead of FORM, and Hold instead of I told, etc.) It also seems to have pieces in weird places, which I would guess is from the print book having a text section in a box you're supposed to slide your eyes to read on a facing page and then come back, but doesn't work well where it ended up in the ebook. Also, there are no links beyond the TOC. So when the text tells you to go to page 27 for the self-tests, you don't have any idea where that is. Some links would have been a vast improvent, for page, picture, and exercises references. If you start reading this in ebook, I suggest adding your own bookmarks to be able to find relevant parts later.
I check out various diet and exercise books from the library, and in most cases I'll be going 'yeah, right' within the first little bit - either because it seems useless, or simply something I'd never be willing or able to either start or stick with. But this one makes sense to me.
The program: It took me nearly two hours to do the exercises the first time through, reading each and every step and trying to figure out how to position myself and how many reps for how long. But day 2 that was down to about 45 minutes, and I would say it only took about half an hour by the end of the first week, and that includes setting up the mat, a little pre-reading to remind myself of what one of the exercises is, extra resting between steps, and a little attention for the cat to keep her from trying to tear holes in the mat. I do expect that to continue to speed up - I can do most of the program now just referencing the "core foundation in review" part, where it lists the exercises in order plus pictures to remind you what each one is. I definitely feel like I'm working out parts that I wasn't.
However, formatting. The ebook (epub) is not very well formatted. It appears this was done in paper, and then scanned in using OCR software to make the ebook, leaving various scanning errors scattered around (like FORNI instead of FORM, and Hold instead of I told, etc.) It also seems to have pieces in weird places, which I would guess is from the print book having a text section in a box you're supposed to slide your eyes to read on a facing page and then come back, but doesn't work well where it ended up in the ebook. Also, there are no links beyond the TOC. So when the text tells you to go to page 27 for the self-tests, you don't have any idea where that is. Some links would have been a vast improvent, for page, picture, and exercises references. If you start reading this in ebook, I suggest adding your own bookmarks to be able to find relevant parts later.
June 27, 2013
The Core Program is an extremely useful book with an easy to implement plan. I've been interested in knowing more about self-directed physical therapy--to alleviate "every day" aches and pains that we all accept as a given but that really don't have to be. This book perfectly fit what I was looking for and provides three 15 minute workout routines to help keep your muscles balanced and your joints happy.
October 16, 2013
This program reawoke two very old sporting injuries in my C4 and my left hip. I did this program for a week & was in pain from days 3 -7. Fortunately, when I stopped this program & went back to my regular workout & stretching routine I was pain free again relatively quickly. The concept is interesting, but it ultimately did me more harm than good.
March 10, 2008
Found this book very interesting. The concepts are not that new, but I love her explanations of why certain pains and problems, such as tiredness, are related to how we carry our bodies. Recommend for anyone with a desk job or anyone who just has frequent annoying aches/pains.
May 16, 2008
BEST self help book I'VE read. I have suffered for 8 years with back issues. I started the exercises in this book three years ago. When I am diligent in doing them, my low back stays in place, when I don't I regret it! Definate purchase for anyone with back problems.
April 13, 2017
This is a great book. I like that the focus of the book is on areas of the woman's body that get tight and weak. For me, it's a fitness approach that nicely compliments my Pilates, yoga, weight and elliptical program.
January 23, 2015
I just found out recently, my sister, who currently works as an RN at a local VA Hospital, says they use this Program.
A friend recommended this book a few years ago. This is a wonderful Program. If only to do the first level of exercises daily.
A friend recommended this book a few years ago. This is a wonderful Program. If only to do the first level of exercises daily.
March 28, 2008
Excellent low-impact exercises to build and maintain core strength, muscle-tone, and joint mobility, written by a physical therapist.
July 13, 2008
Take it easy with these exercises or you may experience some pain.
September 20, 2008
So simple and logical...I have semi-chronic hip pain, but when I faithfully perform these exercizes (which really doesn't take a lot of time) the pain goes away!
September 5, 2020
there's some crazy exercises, but the reasoning behind it all makes sense. this book taught me alot about my body and how to feel better by strengthening my core.
August 21, 2012
I liked the pictures so you could apply the exercises.
April 7, 2016
This is an excellent programme of exercises. I highly recommend it. I discovered it after the birth of my daughter and I am still following it 14 yrs later.
July 31, 2009
Great book for women who want to strengthen and shape their bodies without killing themselves.
August 4, 2011
Interesting concept.
December 20, 2014
Best all around exercise program for life.
Displaying 1 - 29 of 29 reviews