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No-Risk Abs
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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

About the Author

Blandine Calais-Germain is the author of the bestselling Anatomy of Movement, The Female Pelvis: Anatomy and Exercises and Anatomy of Breathing. In addition to being a dancer and a dance teacher, she is a certified physiotherapist. Known for her innovative method for teaching the physical structures of anatomy in relation to movement, she teaches workshops to students from all over the world. She lives in Limoux, France.

Reviews

"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 *

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