Delavier's Core Training Anatomy

PART 1

20 Steps to Creating the Perfect Core Workout Program

1. Set your goals

2. How many workouts should you do each week?

3. On which days of the week should you exercise?

4. Should you exercise once or twice per day?

5. What time of day should you exercise?

6. How many sets should you do?

7. Be flexible and adaptable

8. How many exercises should you do for each muscle?

9. When should you change exercises?

10. How many repetitions should you do per set?

11. How quickly should you perform repetitions?

12. Adjust range of motion in the exercises

13. How long should a workout last?

14. How much rest time should you take between sets?

15. Determine the most appropriate weight for each exercise

16. When should you increase the weight?

17. Determine rest time between exercises

18. Learn to choose exercises that work for you

19. Know when to change your workout program

20. Taking a vacation?

Keep a Workout Notebook

Making Progress

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

Anatomical Considerations

Beware of Fake Abdominal Exercises!

If You Have an Inguinal, Femoral, or Abdominal Hernia

Rectus Abdominis Exercises

Crunch

Lying Leg Raise

Seated Leg Raise

Oblique Exercises

Apollo’s Belt

Twisting Crunch

Side Crunch

Stability Exercises

Static Stability Exercise, Back Against a Wall

Plank

Breathing Exercises to Improve Athletic Performance

Lying Rib Cage Expansion With a Weight

Diaphragm Contraction

Stretching the Abdominal Muscles

On a Stability Ball

Stretching the Hip Flexors

Tilting of the Pelvis

Abdominal–Lumbar Balance

Lunge

Stretches for the Low Back

Preventing Low Back Pain

Relaxation Stretch on a Stability Ball

Hanging From a Pull-Up Bar

PART 4

Advanced Exercises and Techniques

Three Difficulties of Ab Work

How to Isolate Upper Abdominal Work From Lower Abdominal Work

Why Are the Lower Abs So Hard to Develop?

1. It is difficult to recruit that part of the muscle

2. Lower abs lack strength

3. It is difficult to isolate the lower part

4. Lower abs are not robust

5. Some exercises are inappropriate

Three Zones of Attack for Total Development

Relative Importance of Each Zone

Getting a Head Start on Recovery

Exercises for the Upper Abdominal Muscles

Double Crunch

Sit-Up

Exercises for the Lower Abdominal Muscles

Pelvic Tilts on the Pull-Up Bar

Leg Lift

Hanging Leg Raise

Exercises for the Obliques

Hanging Leg Raise to the Side

Lying Twist

PART 5

Ab and Core Exercises Using Machines and Accessories

Purpose of Home Equipment

Professional Machines

Exercises for the Upper Abdominal Muscles

Crunch Machines

Swiss Ball Crunch

Rocking Machine Crunch

Standing Cable Crunch

Exercises for the Lower Abdominal Muscles

Ab Coaster

Exercises for the Obliques

Cable Twist (or Using a Machine)

Side Bend

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 Programs for Beginners

Phase 2: Working Toward Circuit Training

Phase 3: Workouts to Improve Overall Physical Qualities

Phase 4: Working Toward More Specific Training