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
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crunch
floor chin tilt/shoulder roll >>
33
27
28
crunch
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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
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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?
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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”?
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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?
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When you lift your shoulder blades or hips in an abdominal exerci