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

“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.”

Part Two Abdominal Exercises and a Flat Belly Why Work the Abs? - Abdominal Exercises and a Flat Belly - Flat Belly and Protruding Belly - “User’s Guide” to a Flat Belly - A Flat Belly and Abdominal Strength “User’s Guide” to a Flat Belly - Alternate Stretching and Contracting of the Abdominals - Alternate the Contraction of the Broad Muscles - Alternate the Contraction of the Broad Muscles and the Rectus Abdominus - Coordinate the Contraction of the Abdominals with One Another - Coordinate the Contraction of the Abdominals with the Breath Alternate Stretching and Contracting of the Abdominals When we alternate the stretch and contraction of the muscles, the contractile fibers of the muscle change in shape and volume: this movement of the tissue promotes blood circulation to the belly of the muscle. The recommended exercises in part 4 of this book often alternate stretching and contracting of the abdominal muscles. Alternate the Contraction of the Broad Muscles The broad muscles are superimposed and crossed like a latticework. They form three layers that adhere a bit to each other by way of their “envelopes”: their fascia. When one of the obliques contracts preferentially in an exercise, it draws all three layers of muscle along with it in the direction of its contraction. This changes the form of the other two muscles whose fibers don’t run in the same direction. They are “massaged” a little like a towel being twisted. If on the next contraction, we focus on another oblique, the same phenomenon occurs, and the whole three layers move in another direction. The exercises recommended in part 4 of this book often alternate the contraction of the broad muscles. Alternate the Contraction of the Broad Muscles and the Rectus Abdominus The broad muscles pull the anterior aponeurosis (fascial extension of the broad muscles across the front of the belly) to the outside: putting it under lateral tension. The rectus abdominus, itself, when contracted, shortens from top to bottom along the length of the belly. It pulls the anterior aponeurosis in the same direction as its fibers. Chapter Sixteen “No-Risk Abs” Exercises Alternately Stretch and Contract the Abdominals 1. Stretching the Rectus Abdominus 2. Contracting the Rectus Abdominus 3. Stretching the Internal Obliques 4. Contracting the Internal Obliques 5. Stretching the External Obliques 6. Contracting the External Obliques Contract the Abdominals and the Glutes 7. Using Arm Movement to Contract the Obliques 8. Using Leg Movement to Contract the Obliques 9. Using Leg and Arm Movement to Contract the Obliques Coordinate All of the Abdominals 10. The Little Airplane The Drawback Lunge 11. Stretching the Rectus Abdominus with the Drawback Lunge 12. Contracting the Rectus Abdominus with the Drawback Lunge The Turning Lunge 13. Stretching the Obliques with the Turning Lunge 14. Contracting the Obliques with the Turning Lunge The Side Lunge 15. Stretching the Obliques with the Side Lunge 16. Contracting the Obliques with the Side Lunge Alternately Stretch and Contract the Abdominals Exercise 3 Stretching the Internal Obliques Stretching the Upper Region of the Right Internal Oblique (“Cross/Lift”) 1. Lie down on your back, the arms at your sides, and legs extended on the floor. 2. Bring the right arm across the chest and reach it on a diagonal to the upper left side of the body. 3. Feel how this stretches the top portion of the right internal oblique. 4. Return to the starting position. 5. Make the same movement on an inhalation into the ribs. 6. Return to the starting position. Fix the Lower Part of the Right Internal Oblique to Stretch the Entire Muscle (“Cross/Turn”) 1. Open the right leg on a diagonal along the floor; externally rotate the leg from the hip. 2. Feel how this slightly turns the pelvis to the same side. Just let it turn. 3. Keep your right leg in this position as you repeat the preceding exercise, bringing your right arm across the chest and reaching it on a diagonal to the upper left side of the body. 4. Feel how the rotation of the trunk now stretches the entire right internal oblique. 5. Return to the starting position. 6. Make the same movement on an inhalation into the ribs. 7. Return to the starting position. Repeat the Same Series on the Left Side 1. Bring the left arm across the chest and reach it on a diagonal to the upper right side of the body. Then return to the starting position. 2. Make the same movement on an inhalation into the ribs and return to the starting position. 3. Open the left leg on a diagonal along the floor, externally rotate the leg from the hip. 4. Keep your left leg in this position as you repeat the preceding exercise, bringing your left arm across the chest and reaching it on a diagonal to the upper right side of the body. Then return to the starting position. 5. Make the same movement on an inhalation into the ribs and return to the starting position. Then you can alternate, doing the “Cross/Turn” part of exercise 3 on one side and then on the other to alternate stretching and contracting the two internal obliques.