E-Book Overview
If you want to strengthen your torso and flatten your stomach but don't have the time, find out how by following this Abs workout book and DVD set. It is created in collaboration with the popular boutique chain Sweaty Betty, with a foreword from its founder Tamara Hill-Norton. Forget gyms, expensive kit, and hours of punishing fitness regimes; try these easy-to-follow 15-minute Abs workout routines and get your body tip top in no time. Clear at-a-glance fold-out pages show you exactly what to do and the live action 60 minute DVD demonstrates each of the four key exercises so you can master techniques. This is a total fitness package - exercising at home has never been easier or quicker!
E-Book Content
15 minute abs workout Joan Pagano »15minute s _r Joan Pagano lorDJn, New ~ MeIbc:une, Muich , IWId DeI1i In rMmIJfY d my .w. ~!r;ftur t-hy MnIIIberg ~ Art EdbI AJh ttIpa ~~NOf/IIt~ ..... EdIor ..IIMifIWUlIWn US ~ ctwIIly LuIIIk s.nb Art EiIaIt SUW\ ClcMri'G .......... EdIDII o..n IIu..d"" .... , . . . . . . M EcItoIl Ctr'eIN I> crunch floor chin tilt/shoulder roll >> 33 27 28 crunch >> >> crunch at a glance 1 in place, page 20 2 W Step-touch in, page 20 4 W Toe-tap out, page 21 W Twisting knee lift, page 21 19 17 90–90 crunch, page 28 3 18 SF Crunch & dip, page 28 SF Bicycle, page 29 20 SF Arm & leg lift, pag 5 7 6 F Pelvic tilt, page 23 W Hamstring curl, page 22 0 , page 29 W Body sway, page 22 8 SF Short crunch, page 23 21 SF Press-up, page 30 22 SF Sphinx, page 30 9 Neutral crunch, page 24 11 9 10 SF Long crunch, page 24 23 Child’s pose, page 31 SF Side crunch, page 25 S 12 SF Lengthening stretch, page 25 25 24 SF Spinal curve, page 31 SF Spinal arch, page 32 26 SF Ear tilt, page 32 13 SF Bridge, page 26 6 e 32 15 SF Torso twist, page 27 14 SF Diamond crunch, page 26 16 SF Reverse crunch, page 27 27 SF Chin tilt, page 33 28 SF Shoulder roll, page 33 > 15 m inute summary 40 >> >crunch FAQs Proper form and technique are essential to performing a classic crunch. To get the most out of each one, learn the correct form and use it with every repetition. Concentrate on your breathing, alignment, and pacing. Focus on keeping your abdomen taut and your ribs connected to your hips throughout the entire set. I can’t get the breathing right. How do you know when to inhale and exhale? > >> In all resistance exercises, you exhale on the exertion or when you lift the weight against gravity. In crunches, this is when you lift your upper body off the floor. Think, “Inhale first, then exhale and move.” If you are a beginner and can’t yet keep everything in mind, just remember to breathe. Once you’ve learned the form, you can focus on the breathing. My belly pops out when I do a crunch. How can I learn to “scoop”? >> Practice doing Roll-backs (p75) first. It is easier to “scoop” the abdomen in a seated position than when you are lifting your upper body off the floor. Next, practice “belly breaths” on the floor: inhale, fill the belly with air; exhale forcefully, pulling the abs tight. Now apply the same breathing pattern to crunches, drawing the abdomen in as you lift your shoulder blades up. Should I press my lower back to the floor? >> > When you lift your shoulder blades or hips in an abdominal exerci