1. What, exactly, is the "core?"
The core is the complex system of muscles in your torso that work together to stabilize your spine and enable you to perform rotational movements.

2. Why is it important to train this region?
A strong, healthy core is the foundation of whole-body fitness-and strengthening this area can also help prevent the muscle imbalances that can lead to back pain down the road.

3. What makes the Core Secrets™ workout so effective?
Gunnar's efficient regimen engages all the major muscle groups for an intense, effective full-body workout. He also keeps your body in continuous motion, reducing the downtime between exercises-and keeping your heart rate elevated so you burn more calories and fat.

4. Doesn't my body need time between exercises to rest and recover?
Yes, each muscle group does need downtime between sets. But by sequencing 3 sets of upper/lower/upper (or lower/upper/lower) with 1 set of core work, you're giving each region a time to rest, but still keeping the cardiovascular system engaged. The result is more efficient fat and calorie burning-and faster results.

5. What does 1-2-3 Core™ mean?
1-2-3 Core™ is an integrated training technique designed by Gunnar to increase the metabolism, burn fat and calories, and build whole-body strength. It divides your exercise routine into sets of 4, with the first 3 alternating between the upper and lower body (either upper/lower/upper or lower/upper/lower)-and the 4th focusing on your abdominal region.

6. How does Core Secrets™ compare to other fitness programs?
Thanks to the intense calorie– and fat-burning power of 1-2-3 Core™ technology, the Core Secrets™ program is more efficient than a traditional weight lifting program, creates greater strength than typical cardio-vascular regimens, and targets more muscle groups than a floor-bound crunch routine. And greater efficiency means more dramatic results-in less time.

7. Why is Core Secrets™ better than regular crunches?
Like traditional floor-bound crunches, the Core Secrets™ program can be done just about anywhere–your living room, a hotel room–even the back yard, using the convenient Flash Cards. Unlike crunches, however, the Core Secrets™ workout enables you to work every major muscle group in your body with an expanded range of motion. Plus, since the program is done entirely on a Fitness Ball, your core is constantly working to maintain your balance.

8. How long do the Core Secrets™ workouts take?
If you're following along with your TV, the 25-minute Full Body Workout is as indicated; the Accelerated Core Training workout is 45 minutes. Once you're familiar with the program, it's easy to customize your workout by shuffling the segments with your DVD player–or simply shuffling your Fitness Flash Cards.

9. How often should I do my Core Secrets™ workouts?
Because the Core Secrets™ program may involve weight training, you shouldn't do it every day. It's best to leave 48 hours between training sessions to give your muscles time to rest and rebuild.

10. How much weight should I be using?
For optimum results, you should use weights that enable you to complete all the repetitions in the program without straining–yet make you feel challenged towards the end of each set.

11. Is the Core Secrets™ Fitness Ball safe?
Yes! The concept of the Fitness Ball originated in the physical therapy industry, where it has helped millions of people recover from injuries or rehabilitate after surgery. Inflated properly and used with good form, the Fitness Ball is a safe, powerful tool for whole-body fitness.

12. Are the Core Secrets™ results based on strict dieting?
No–we're not here to cut calories or carbs out of your life! But, as with any exercise program, you'll increase your chances of success by maintaining a balanced diet that's low in fat and calories. The Core Secrets™ program includes Gunnar's Guide to Effective Eating, which will teach you to eat sensibly, control your portions and select the foods for a lean, healthy body.

13. Can I use a regular air pump to fill my Core Secrets™ Fitness Ball?
Yes! Almost any air pump, including a bike pump or an air mattress pump, may be used to inflate your Fitness Ball. But you might find you enjoy the pre-program workout!

14. How do I know when my Fitness Ball is full?
The optimum circumference is 120cm, or about 52in-use the enclosed tape measure. For the first inflation, however, stop when the ball is at approximately 80% of its finished size, or 110cm. Allow at least an hour for the ball to adjust to the expansion, then resume to capacity. Do not exceed 120cm. The ball may be used slightly under-inflated to fit the user.

15. Should I deflate the Fitness Ball after every use?
While it's not necessary to deflate the ball after every use, slight leakage may occur over time–so we recommend that you measure and re-inflate as needed.

16. What if I don't always have access to a TV?
No problem! The Core Secrets™ program includes Fitness Flash Cards, each corresponding to the segments of the 25-minute Full Body Workout and the Accelerated Core Training workout. You'll find that your uninflated Fitness Ball and pump fit nicely into most luggage for a business or family trip–just shuffle the cards for a customized workout, almost anywhere!