No-Risk Abs by Calais-Germain, Blandine -- Read -- Imperial Library of Trantor

Index

Cover Image Title Page Table of Contents Acknowledgments Author’s Note Part One: What Are the Abs?

Chapter 1: Introduction

It All Starts with the Abdominals The Gym Isn’t the Only Place to Work Your Abdominals The Abdominals and Abdomen The Abdominals Play a Double Role The Abdominal Cavity

Chapter 2: The Rectus Abdominis

Locating the Rectus Abdominis How the Rectus Abdominis Acts on the Skeleton How the Rectus Abdominis Acts on the Viscera

Chapter 3: The Broad Muscles and the Abdominal Aponeuroses

The Broad Muscles The Aponeuroses of the Abdominals

Chapter 4: The Transversus Abdominis

Locating the Transversus Abdominis How the Transversus Abdominis Acts on the Skeleton How the Transversus Abdominis Acts on the Viscera

Chapter 5: The Internal Obliq

Locating the Internal Obliques How the Internal Obliques Act on the Skeleton How the Internal Obliques Act on the Viscera

Chapter 6: The External Obliques

Locating the External Obliques How the External Obliques Act on the Skeleton How the External Obliques Act on the Viscera

Chapter 7: Understanding Some Key Words

The Pelvis and the Inguinal Ligament How the Abdominals Move the Pelvis The Spine and the Lumbar Spine Movements of the Lumbar and Lower Thoracic Spine The Intervertebral Disk The Dorsals The Rib Cage The Diaphragm The Glottis Hernias Around the Perineum Prolapse and Incontinence Other Key Words How the Abdominals Pull on the Linea Alba

Part Two: Abdominal Strength versus a Flat Belly

Chapter 8: Evauating the Flat Belly

Chapter 9: Flat Belly and Protruding Belly

It’s Not Just a Matter of Muscles Fat and a Flat Belly A Thorax That Does or Does Not Weigh on the Abdomen A Spine That Does or Does Not Push the Abdomen Downward

Chapter 10: A “User’s Guide” to A Flat Belly

Alternately Stretch and Contract the Abdominals Alternately Contract the Broad Muscles Alternately Contract the Broad Muscles and Rectus Abdominis Coordinate Abdominal Contractions Coordinate Abdominal Work with the Breath

Chapter 11: Customized Strengthening Programs

Individual Strength and Customized Training

Part Three: The Five Most Common Abdominal Exercises

Chapter 12: Working The Abdominals

The Basic Anatomical “Recipe” How Do We Create or Increase Resistance? What Are the Inherent Risks in Abdominal Exercises?

Chapter 13: Crunches

The Basic Crunch How Crunches Work the Abs Crunches Can Vary in Intensity Crunches Can Endanger the Abdominal Walls Making Crunches Safer for the Abdominal Walls Crunches Can Endanger the Perineum Making Crunches Safer for the Perineum Crunches Can Endanger the Lumbar Disks in Flexion Protecting the Lumbar Disks in Flexion Crunches Can Endanger the Lumbar Disks in Extension Protecting the Lumbar Disks in Extension Crunches Can Endanger theCervical Disks Protecting the Cervical Disks

Chapter 14: Leg Lifts

The Basic Leg Lift How Leg Lifts Work theAbdominals Leg Lifts Can Vary in Intensity The Pelvic Tipping Point: Retroversion versus Anteversion Leg Lifts Can Target Specific Abdominal Muscles Leg Lifts Can Endanger the Lumbar Spine Protecting the Lumbar Spine

Chapter 15: Push-Ups

The Basic Push-up How Push-ups Work the Abs Push-ups Can Endanger the Perineum Push-ups Can Endanger the Lumbar Spine Protecting the Lumbar Spine

Chapter 16: Supine Trunk Rotation

The Basic Rotation How Rotation Works the Abs Trunk Rotation Can AlternatelyContract the Broad Muscles Trunk Rotation Can Endanger the Intervertebral Disks Protecting theIntervertebral Disks

Chapter 17: Pulling in the Belly on a Forceful Exhalation

Part Four: Safe and Effective Exercises for Great Abs

Chapter 18: The Six “No-Risk Abs” Principles

Keep the Ribs OpenNo Matter How You’re Breathing Coordinate the Abs and the Perineum Coordinate the Rectus Abdominis and Transversus Abdominis Coordinate the Obliques and Transversus Abdominis For Abs/Glute Work,Open the Front of the Hips Coordinate the Abdominal and Back Muscles

Chapter 19: Seven “No-Risk Abs” Preparatory Exercises

Mobilize the Ribs Tone the Muscles That Open the Ribs Coordinate the Abs with the Perineum Coordinate the Rectus Abdominis with the Transversus Abdominis Coordinate the Obliques with the Transversus Abdominis Open the Front of the Hips Coordinate the Abdominal and Back Muscles

Chapter 20: Sixteen “No-Risk Abs” Exercises

Alternately Stretch and Contract the Abdominals Contract the Abdominals and Glutes Coordinate the Abdominals The Drawback Lunge The Turning Lunge The Side Lunge

Appendix: Important Ideas to Remember Courses in the “No-Risk Abs” Method Further Reading Footnotes About the Author About Inner Traditions • Bear & Company Books of Related Interest Copyright & Permissions