Description
Book SynopsisPresenting a new type of abdominal exercise program designed with the body’s anatomical relationships in mind, Blandine Calais-Germain reveals the 6 underlying principles for working the abs efficiently, 7 exercises to get you ready, and the 16 most effective and safest abdominal exercises for a flat belly. Pointing out that ab exercises are not without risk, she reviews the most common abdominal exercises, such as crunches and leg lifts, and explains how to avoid injury to the neck, lower back, pelvic floor, diaphragm, prostate, and internal organs as well as how to protect these vital structures with appropriate abdominal work.
Trade Review“
No-Risk Abs answers crucial questions about the safety of abdominal exercises and presents a unique system for stretching and strengthening abdominal muscles without stress to the low back, pelvic floor, and neck.” * Colleen Craig, author of Pilates on the Ball *
“
No-Risk Abs is indispensable reading for movement and fitness educators. Calais-Germain’s careful exposition of the anatomical logic that grounds her abdominal regimen will eliminate harm caused by the misinformation and cultural confusion surrounding this region of our bodies. Her approach beautifully contributes to holistic body organization.” * Mary Bond, author of The New Rules of Posture and Movement Faculty Chair at The Rolf Institute *
“This book is especially valuable for those who work with the elderly or who are returning to exercise after an absence. It would be very hard to go wrong with these moves.” * Publishers Weekly, June 2011 *
“The focus on how to avoid injury while exercising is specific and black and white illustrations throughout provide specific instruction assuring clarity. Any library strong in exercise programs will appreciate this very specific, clear title.” * Midwest Book Review, August 2011 *
“This book is as powerful as any exercise machine, filled with solid guidelines for a holistic approach to achieving a strong and healthy body.” * Vicky Thompson, New Connexion, September 2011 *
“Read this book especially if you are a teacher or client with back issues...This is a brilliant book that finally addresses the poor training of abs and the possible effects of this training.” * Lesley Powell, Movements Afoot *
Table of Contents
Author’s Note
Acknowledgments
Part One
What Are the Abs?
Introduction The Rectus Abdominis
The Broad Muscles and the Abdominal Aponeuroses
The Transversus Abdominis
The Internal Obliques
The External Obliques
Understanding Some Key Words
Part Two
Abdominal Strength versus a Flat Belly Evaluating the Flat Belly
Flat Belly and Protruding Belly
A “User’s Guide” to a Flat Belly
Customized Strengthening Programs
Part Three
The Five Most Common Abdominal Exercises
Working the Abdominals
Crunches
Leg Lifts
Push-ups
Supine Trunk Rotation
Pulling In the Belly on a Forceful Exhalation
Part Four
Safe and Effective Exercises for Great Abs The Six “No-Risk Abs” Principles
Seven “No-Risk Abs” Preparatory Exercises
Sixteen “No-Risk Abs” Exercises
Appendix. Important Ideas to Remember
Courses in the “No-Risk Abs” Method
Further Reading
Index
