No-Risk Abs: A Safe Workout Program for Core Strength
Format: PDF / Kindle (mobi) / ePub
An illustrated guide to the anatomy of the abdominal muscles and how to tone them successfully without injury
• Presents the 16 most effective and safest abdominal exercises for great abs
• Reveals how common ab exercises, such as crunches, can damage the spine, pelvic floor, diaphragm, and internal organs
• Offers tips to get rid of belly fat--both superficial fat and deeper visceral fat
Presenting 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.
Exploring this often misunderstood region of the body in her trademark anatomical style, Calais-Germain details the muscular structures that make up the abs, revealing that strength alone is not the sole factor in a flat stomach. Including tips to get rid of belly fat--both superficial fat and deeper visceral fat--this book reveals how to get great abs, lose weight, gain strength, and build your core all without hurting yourself.
Forceful Exhalation WORKING THE ABDOMINALS The Basic Anatomical “Recipe” How Do We Create or Increase Resistance? What Are the Inherent Risks in Abdominal Exercises? The Basic Anatomical “Recipe” The basic principles of working the abdominals are always the same. We must fix or mobilize the areas of the trunk to which the abdominals are attached: The pelvis The ribs The lumbar spine or lumbothoracic spine. We must create or augment resistance to an abdominal movement, making
when we cry, when we’re angry, and when we’re afraid. They’re there every time we speak, and with every breath we take. As they relax and contract, they influence the movement and health of our organs. They initiate or follow the movements of our torso. They also stabilize the trunk to allow more range of motion for our arms and legs. The Gym Isn’t the Only Place to Work Your Abdominals Almost every activity works the abdominals to some degree. For example . . . Singing or public speaking
arms. We attempt to pull our head forward using the weight and muscular strength of our arms. This is most common, in light of the difficulty of the exercise. In this case, we tend to bring our elbows very far forward. More than anything, this causes a forceful flexion of the lower cervical spine. The hands pulling on the neck put the vertebrae of the lower cervical spine, which are very flexible, under a tremendous amount of pressure. Protecting the Cervical Disks Do not do crunches
were trying to push the leg back to the floor. Resist the push, keeping your leg up. Exhaling, return to the starting position. Perform the movement on the other side. Relax as you inhale and exhale normally. Repeat the series one more time. The Side Lunge Exercise 15 Stretching the Obliques with the Side Lunge Stand with your feet parallel and your arms at your sides. Use Arm Movement to Stretch the Right Oblique (“Lengthen”) Bring your right arm up toward the ceiling. Trace a
rib cage. At their lower ends, they attach to the iliac crest of the pelvis (where you would put your hands on your hips). They extend, by way of tendinous fibers, along the inguinal ligament of the groin. At the front of the abdomen, the aponeuroses of the right and left external obliques meet at the linea alba. How the External Obliques Act on the Skeleton 1 • Side Bending and Backward Pelvic Rotation An external oblique can pull on the pelvis. It can pull the pelvis laterally toward