Delavier's Core Training Anatomy By Frederic Delavier And Michael Gundill

Delavier’s Core Training Anatomy is your guide for increasing core strength, stability, flexibility, and tone.

Whether you’re just beginning your routine or looking to enhance an existing conditioning program, Delavier’s Core Training Anatomy presents the most effective exercises and workouts for the results you want. It’s all here, and all in the stunning detail that only Frederic Delavier can provide.

With 460 full-color photos and illustrations, you’ll go inside over 100 exercises and 60 programs to see how muscles interact with surrounding joints and skeletal structures. You’ll learn how variations, progressions, and sequencing can affect muscle recruitment, the underlying structures, and ultimately the results.

Delavier’s Core Training Anatomy includes proven programming for sculpting your abs, reducing fat, improving cardiovascular health, and relieving low back discomfort. Targeted routines are presented for optimal training and performance in more than 20 sports, including running, cycling, basketball, soccer, and golf.

The former editor in chief of PowerMag in France, author and illustrator Frederic Delavier is a journalist for Le Monde du Muscle and a contributor to Men’s Health Germany and several other strength publications. His previous publications, Strength Training Anatomy and Women’s Strength Training Anatomy, have sold more than 2 million copies.


Contents

Introduction
PART 1
20 Steps to Creating the Perfect Core Workout Program

PART 2
Increase the Visibility of Your Abs
Exercising Your Abs for a Smaller Waist
Intensity First!
Diet as a Way to Slim Your Waist
Diet Plus Workout Synergy
Improving the Effectiveness of Your Diet
Role of Supplements
BCAAs for Losing Belly Fat
Calcium: The Anti-Belly Fat Mineral

PART 3
Basic Exercises to Sculpt Your Abs
Rectus Abdominis Exercises
Oblique Exercises
Stability Exercises
Breathing Exercises to Improve Athletic Performance

PART 4
Advanced Exercises and Techniques

Three Difficulties of Abdominal Work
How to Isolate Upper Abdominal Work From Lower Abdominal Work
Why Are the Lower Abdominal Muscles So Hard to Develop?
Three Zones of Attack for Total Development
Relative Importance of Each Zone
Getting a Head Start on Recovery
Exercises for the Upper Abdominal Muscles
Exercises for the Lower Abdominal Muscles

PART 5
Exercises Using Machines and Accessories

Purpose of Home Equipment
Professional Machines
Exercises for the Upper Abdominal Muscles
Exercises for the Lower Abdominal Muscles
Exercises for the Obliques

PART 6
Workout Programs for Abdominal and Core Muscles

Six-Pack Programs
Beginning Programs
Advanced Programs
Very Advanced Programs
At-Home Programs Using Accessories
Programs Using Equipment in a Gym
Programs to Reduce Belly Fat
Programs to Reduce Love Handles
Programs to Highlight Apollo’s Belt
Programs for Well-Being
Programs for Cardiovascular Health
Programs to Relax Your Back Before Sleep
Programs to Help Protect Your Lumbar Spine
Programs to Help With Bloating and Other Digestive Problems
Sport-Specific Core Programs
Phase 1: Basic Muscle Conditioning
Phase 2: Circuit Training
Phase 3: Improving Overall Physical Qualities
Phase 4: Sport-Specific Training

Exercise Index

Released 2011
144 Pages


About The Author

Frederic Delavier is a gifted artist with an exceptional knowledge of human anatomy. He studied morphology and anatomy for five years at the prestigious École des Beaux-Arts in Paris and studied dissection for three years at the Paris Faculte de Medecine.

Delavier won the French powerlifting title in 1988 and makes annual presentations on the sport applications of biomechanics at conferences in Switzerland. His teaching efforts have earned him the Grand Prix de Techniques et de Pedagogie Sportive.