email page print pageAll Topic Reviews
Self-Compassion in Psychotherapy10 Minute Solution: Butt Lift10 Minute Solution: High Intensity Interval Training101 Ways to Meditate3-In-1 Total Body Fitness with Desi Bartlett30 Minute Ab & Butt Blaster5 Day Fit Yoga5 Mega Miles with Toning Band7 Weeks to 100 Push-Ups8 Keys to Practicing MindfulnessA Student's Guide to the History And Philosophy of Yoga A.M. EnergyAgeless Mobility: Pain-Free Wellness For LongevityAlmost MeatlessAlready FreeAlternative Medicine?AltruismAnywhere, Anytime, Any Body YogaAthlete's Guide to YogaBack in Action: Yoga for a Healthy BackBalanced AssetsBedroom Body: Booty Burner, Core & Pelvic Floor WorkoutBeginners Meditation & Mindful StretchingBeginners Yoga DVDBeginning YogaBellyFit ElementsBethenny's Skinnygirl WorkoutBody By BethennyBorn to Balance - Balance BasicsBreath-Centered YogaBrightening Our Inner SkiesCalm Body Clear MindCalm Focus JoyCardio for Beginners with Petra KolberChakra MeditationsComplementary and Alternative Therapies ResearchContemplative Psychotherapy EssentialsCore Fusion - Pilates PlusCore Fusion - Pure Abs & ArmsCore Fusion - Thighs & GlutesCore Fusion Body SculptCore Fusion Lean & TonedCore Fusion Power SculptCore Strength PilatesCore Strength Vinyasa Yoga Power Hour with Sadie NardiniCore YogaCultural Healing and Belief SystemsDance Off the Inches: Cardio Hip Hop PartyDeep Stretch / Yin YogaDetox YogaDr. Andrew Weil's Guide to Eating WellDr. Yoga House CallEasy YogaElement: Barre ConditioningElement: Targeted Toning Pilates for BeginnersElement: Yoga for Stress Relief & FlexibilityElements of Yoga, Earth FoundationsElements of Yoga, Fire DynamicElements of Yoga: Air & WaterEveryday Workout for the Everyday WomanEveryday Yoga for Stress Release Everything VeganExercise for Mood and AnxietyExhale Core Fusion 30 Day SculptFamily YogaFit Family Fun CircuitFit in 5 DVDFlat Abs PilatesFlow YogaFluid Power Vinyasa Flow YogaFully PresentGaiam Pilates Slide and Sculpt Kit with DVDGaiam Pilates Total Toning KitGaiam Yoga For Weight Loss KitGet Fit Through GardeningGet Ripped & ChiseledGet Stronger Bones: 3 Workouts For OsteoporosisHandbook of MindfulnessHappy Yoga DVDHealing the Heart and Mind with MindfulnessHealing through ExerciseHealing Through Movement: Pilates Head to ToeHealing, Hype, or Harm?Healthy Sexy Beautiful Kundalini YogaHemalayaa: Bollywood BootyHow to Cook Everything VegetarianHow Would Buddha Act?In Defense of FoodInsight Yoga Earth: Balancing Yin EnergyInsight Yoga Heaven: Balancing YangIntegrated YogaKids Teach Yoga - Flying EagleKidYogi - Yoga for ChildrenKripalu YogaKundalini Yoga : DVDKUNDALINI YOGA for Your Week - MONDAYKUNDALINI YOGA for Your Week - TUESDAY - CoreKundalini Yoga MeditationKundalini Yoga Meditation for Beginners & BeyondKundalini Yoga Meditation for Complex Psychiatric DisordersKundalini Yoga on the BallKundalini Yoga Solar Power All-In-One WorkoutKundalini Yoga to Detox and Destress DVDKundalini Yoga Transformer All-In-One WorkoutKundalini Yoga: Green Energy of the HeartLetting Go!LifeForce Yoga to Beat the Blues--Level 1LifeForce Yoga to Beat the Blues: Level 2Living BeautifullyLiving Room Yoga DVDLiving Room Yoga: Twist and BendLunar Flow YogaMake It Fast, Cook It SlowManage Your Depression Through ExerciseMaui PilatesMayo Clinic Wellness Solutions for Back PainMayo Clinic Wellness Solutions for IBSMayo Clinic Wellness Solutions for InsomniaMeditations for BeginnersMindful AmericaMindful ColoringMindfulnessMindfulness for BeginnersMindfulness for CarersMindfulness for TwoMindfulness in Plain EnglishMindfulness-Based Treatment Approaches: Clinician's Guide to Evidence Base and ApplicationsMisadventures of a Garden State YogiNamaste Yoga: Season 3 Part 1Natural FlexibilityNew Good FoodNew VegetarianNew York PilatesNext-Level PilatesNutrition Essentials for Mental HealthPain Free at WorkPeace Is Every BreathPerfect in Ten AbsPerfect in Ten: PilatesPerfect in Ten: StretchPerfect in Ten: YogaPilates AnatomyPilates for BeginnersPositivityPower to the Peaceful YogaPower YogaPower YogaPower Yoga: Core PowerPower Yoga: Fat BurnerPower Yoga: Strength and FlexibilityPrenatal FlowPrescriptive StretchingPresence Through Movement: Yin YogaPsychology Moment by MomentPure and Simple YogaPure SculptQi Gong Fire & Water With Matthew CohenQi Gong Flow for BeginnersQi Gong for Low Back PainQi Gong for Upper Back and Neck PainQi Gong for Weight LossQi Workout AM/PMQiGong for Healthy Joints & BonesQiGong IllustratedQuick Blast MethodRadiant Heart Yoga DVDReach - Upbeat Toning & Flexibility for a Dancer's BodyRelax Into Yoga for SeniorsResistance Stretching With Dara TorresRestorative Yoga PracticeRestorative Yoga PracticeSara Ivanhoe's Taste DVDSelfless InsightSoupsSparkSpontaneous HappinessStep By Step Strength TrainingStep by Step Tai ChiStrength & SpiritStress Relief to GoStretchStrong & SculptedStrong Body, Ageless BodySuper Seniors: Box, Balance, & Lift Surf Yoga SoulSybel's Yoga For Sports & FitnessSybel's Yoga For Sports & Fitness Vol 2Tai Chi for Beginners with Grandmaster William C. C. ChenTeen YogaTeenYogi DVDTen Zen Tummy TonersThe 6 Qualities of ConsciousnessThe Accidental VeganThe Art and Science of MindfulnessThe Athlete's Guide to YogaThe Best Things You Can EatThe Booty Barre -Total New BodyThe Complete Book of Raw FoodThe Get Healthy, Go Vegan CookbookThe Harvard Medical School Guide to YogaThe Healing Remedies SourcebookThe Healing Remedies SourcebookThe Kettlebell BoomerThe Light of DiscoveryThe Mandala of BeingThe Meat Lover's Meatless CookbookThe Mindful Way through DepressionThe Perfect ExerciseThe Psychology of LifestyleThe Qi Healing KitThe Road to Calm WorkbookThe Science of YogaThe Sense of SelfThe Spirit of Buddhist MeditationThe Spirit of Tibetan BuddhismThe Ultimate BALLET YOGAThe Ultra MindsetThe Well-Tuned BrainThe Yin Yoga KitTotal Health the Chinese WayTotal-Body ToningTransform Yourself with Jivamukti YogaTransformative YogaTrudie Styler's Cardio Dance FlowTrudie Styler's Warrior YogaV-Core WorkoutVegan ExpressVegan for LifeVegetarian Visitor 2008Viniyoga Therapy for the Low Back, Sacrum and HipsViniyoga Therapy for the Upper Back, Neck and ShouldersViva Vegan!Walk It Off in 30 DaysWalk to the HITS Radio RemixesWatch Me Do YogaWeight Loss Cardio KickWeight Watchers: Ultimate Belly SeriesYin and Yang YogaYin Yoga DVDYogaYogaYoga - Philosophy for EveryoneYoga : Beginners Flow for EveryoneYoga AnatomyYoga as MedicineYoga Bliss HipsYoga BodyYoga Body : Lean & Defined Total Body WorkoutYoga By Teens DVDYoga Emergency DVD: Arms & ShouldersYoga Emergency DVD: BackYoga Emergency DVD: Full Leg StretchYoga Emergency DVD: HipsYoga Emergency DVD: PregnancyYoga Flow DVDYoga for AnxietyYoga for Back CareYoga for BeginnersYoga for Energy & Stress ReliefYoga for FitnessYoga for MeditatorsYoga for OsteoporosisYoga for Pain ReliefYoga for Strength & EnergyYoga for Strength & FlexibilityYoga for Your WeekYoga in BedYoga Inside Out: Go DeeperYoga Inside Out: The Healing WayYoga Journal's Yoga for StressYoga Journal: Yoga for Strength and Toning DVDYoga Link: Core IntegrationYoga Link: Hip HelpersYoga Link: Shoulder Shape-UpYoga Nidra for Complete Relaxation and Stress ReliefYoga Quick FixesYoga Skills for Therapists:Yoga TherapyYoga Therapy for Back PainYoga Therapy Prescriptions - 60 Health Restorative SequencesYoga to the Rescue - Feel Good from Head to ToeYoga to the Rescue for Back PainYoga to the Rescue for Neck & ShouldersYoga to the Rescue for Pain-Free Back, Neck & ShouldersYoga, Karma, and RebirthYoga: Freedom from Back PainYoga: Relief from Neck and Shoulder PainYoga: Spirit of Vinyasa FlowYogabodyYogawomanYou Can Think Yourself ThinYour Body Breakthru - Your Best Body Circuit DVDYour Brain on Food: How Chemicals Control Your Thoughts and Feelings,Your Brain on YogaZen Encounters with Loneliness
This workout features Dr. Emily Splichal, who is a certified exercise specialist with a background in podiatry. Splichal describes V-Core as a functional approach to training the core muscles of the body. The program is designed to improve both balance and posture and to stabilize gait, thus reducing back, knee, and foot pain. The only equipment necessary for is a mat a light dumbbells (Splichal suggests 3 pounds). The setting is a bright, loft-type studio, where Splichal is shown teaching live to three background exercisers as upbeat music plays in the background; all four women are performing the routine barefoot. Splichal does not mirror-cue, so her left-right references might be confusing to some.
The Main Menu of the DVD offers the following options: Warm Up--Core Basics--Core Dynamics--Floor Core--Stretch & Realign. There is also an "Extras" menu which has more detailed breakdowns for both the Basics and Dynamics segments; in these approximately 3-minute tutorials, Splichal provides one-on-one instruction to one of her background exercisers.
I have described each section of the workout in greater detail below (all times are approximate).
WARM-UP (4.5 minutes)
Given modern exercise recommendations, I found the Warm-Up surprising, as Splichal moves right into static stretches without any type of aerobic warm-up (generally thought to be counter-indicated). She includes down dog and lunges here as well as some more basic stretches.
V-CORE BASICS (19 minutes)
Splichal states that Basics is designed to target the feet and ankles, the hip/glute complex, and the upper back. I found this section, which contains many one-legged static holds, to be the most challenging from a balance perspective; those with weak ankles and/or calves are definitely likely to feel the work in these areas. The basic stance is on one leg with the other knee up, and from here, Splichal slowly moves through many variations, including extending the leg to the front, to the back, and pulsing it to the side. Arms work is incorporated as well, as Splichal performs basic arm movements such as overhead press, triceps extensions, and rows, all while continuing the balance work.
V-CORE DYNAMICS (16.5 minutes)
Splichal describes Dynamics as targeting core strength. As the name suggests, the exercises here are more dynamic and flowing than in the Basics segment. For example, although Splichal begins with a static rear lunge, this moves into a balance hold, performed at a slow, controlled pace. Splichal also flows from one movement to the next for mini-combinations, such as a rear lunge/dead lift combo, a squat/curtsey lunge combo, and side lunge/side extension combo. This segment also includes some brief upper body work with weights, combining a lunge with a back row and a side leg and arm extension. The final move is a rear lunge with a small pop up to balance.
FLOOR CORE (14 minutes)
This section targets the abdominals and obliques; Splichal states that it will challenge pelvic alignment and build strength through stabilization. Unlike her deliberate work in the first two segments, Splichal moves much more briskly here, virtually flying through a sequence of challenging push-up and plank exercises (she does offer the modification of doing these from the knees). The first variations include a slow push-up, a ladder plank, and a side plank with leg lift. Splichal also throws in a few superman moves on the stomach and crunch-type moves on the back. The final plank sequence includes reverse (face-up) plank, side plank with hip dip, and planks with knee-ins.
STRETCH & REALIGN (8.5 minutes)
The final stretch focuses mainly on the hips and glutes, the areas which are most targeted by the V-Core Workout. Splichal starts in down dog for a calf stretch and then moves to child's pose, taking it to either side to incorporate the lats. This is followed by a lunge concentrating on the hip flexors. Lying back on the floor, Splichal further stretches the hips with the thread-the-needle pose, then comes seated for a full forward bend. Retuning to standing, Splichal performs another lunge, this time adding an arm stretch. She concludes by repeating several of the basic stretches from the Warm-Up.
Although upper body exercises with weights are incorporated into this workout, the focus remains mainly in the lower body throughout. V-Core is a challenging routine that is most appropriate for experienced exercisers, especially given that with the exception of the Core Floor segment, Splichal does not suggest any modifications of the moves. Also, Splichal sometimes walks around the studio as she is instructing (i.e., similar to a live class), which can be somewhat distracting during balance moves. A final issue is that Splichal has a few minor verbal affectations which some might find annoying--e.g., a tendency to say phrases such as "nice tall" and "nice strong" rather than to make use of the word "and." Personally, I found that I was focusing so much on keeping my balance and engaging my core and glutes that I was only minimally aware of Splichal's instruction. In summary, V-Core provides a unique workout experience which is likely to challenge even seasoned exercisers.
Link: V-Core webpage
© 2010 Beth Cholette
Beth Cholette, Ph.D., is a clinical psychologist who provides psychotherapy to college students.