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General Fitness Delavier's Sculpting Anatomy for Women

Delavier's Sculpting Anatomy for Women

Delavier's Sculpting Anatomy for Women
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Product Description

Get an inside view of muscles in action. Like having an X-ray as you work out, Delavier’s Sculpting Anatomy for Women features full-color photos and detailed anatomical illustrations of exercises for slimming, shaping, and toning the core, butt, and legs. 

Whether you’re looking to eliminate love handles, tighten your glutes, or add definition to your legs, Delavier’s Sculpting Anatomy for Women presents the exercises, programming, and advice for the results you want. It’s all here and all in the stunning detail that only Frédéric Delavier can provide! 

Step-by-step instructions work in tandem with the anatomical illustrations to ensure clear understanding of how to maximize the efficiency and effectiveness of each exercise. You’ll see how muscles interact with surrounding joints and skeletal structures and learn how variations can make each exercise easier or more intense. 

Delavier’s Sculpting Anatomy for Women also includes nutrition recommendations; breathing techniques; and a customizable program for toning, strengthening, and sculpting your abs, glutes, and legs in just 90 days! 

The former editor in chief of PowerMag in France, author and illustrator Frédéric 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 andWomen's Strength Training Anatomy, have sold more than 2 million copies.
 


Contents

INTRODUCTION 

Your Mission: A Flat Belly and a Sexy Butt in Three Months 

Five Tips to Get You Started
 
1. Motivation Is Essential 
2. It’s Never Too Late to Reshape Your Body 
3. Exercise for Your Health 
4. Listen to Your Body 
5. Exercise for Beauty 

Nutrition: The Foundation of Your Health
Rules of Nutrition 
Nutrients That Give You Energy 

How to Work Your Buttocks and Abdominal Muscles
Sculpt Your Butt 
Sculpt Your Abs 

Get Rid of Cellulite
Two Types of Cellulite 
Reasons You Get Cellulite 
How to Beat Cellulite 

GOAL 1: SLIM YOUR WAIST
Static Stretch for the Waist 
Standing Side Bend 
Torso Twist With a Stick 
Lying Torso Twist 
Side Plank 
Swimming 

GOAL 2: STRENGTHEN YOUR ABDOMINALS
Crunch, Feet on the Floor 
Crunch, Legs Raised 
Sit-Up, Feet on the Floor 
Crunch, Feet on a Bench 
Oblique Crunch, Feet on the Floor or a Bench 
Oblique Crunch, Legs Raised 
In-and-Out 
Reverse Crunch 
Bicycle 
Oblique Bicycle 
Sphinx 

GOAL 3: SCULPT YOUR BUTT
Leg Lift to the Side 
Leg Lift on the Belly 
Leg Lift on the Knees 
Leg Lift With a Bent Knee 
Opposite Arm and Leg Raise 
Side Leg Raise on the Knees 
Bridge 
Bridge, Feet on a Bench 
Bridge With One Leg Raised 
Lying Hamstring Stretch 
Buttocks Stretch 
Leg Extension to the Back 
Leg Extension to the Side 
Lateral Leg Curl 

GOAL 4: TONE YOUR LEGS
Standing Knee Raise 
Body-Weight Squat 
Deadlift 
Squat With a Bar 
Wide-Leg Squat 
Good Morning With a Bar 
Step-Up on a Bench 
Forward Lunge
Forward Lunge With Dumbbells 
Alternating Side Lunge 
Standing Hamstring Stretch 
Hamstring Stretch Using a Bench 
Standing Calf Raise 
Calf Raise Using a Dumbbell 
Calf Stretch 

DEVELOP YOUR OWN CUSTOMIZED PROGRAM

Know Your Body Well So You Can Train Effectively
Dominant Characteristics 
Personalizing Your Training 

Design Your Program
Morphology A, Program 1: Beginner 
Morphology A, Program 2: Intermediate 
Morphology A, Program 3: Advanced 
Morphology B, Program 1: Beginner 
Morphology B, Program 2: Intermediate 
Morphology B, Program 3: Advanced
Morphology C, Program 1: Beginner
Morphology C, Program 2: Intermediate
Morphology C, Program 3: Advanced 

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