No-Risk Abs

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 physical therapist and attended the French School of Orthopedics and Massage in Paris. 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.

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