Delavier's Sculpting Anatomy for Women: Shaping your core, butt, and legs

Delavier's Sculpting Anatomy for Women: Shaping your core, butt, and legs

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Overview

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 and Women’s Strength Training Anatomy, have sold more than 2 million copies.

Product Details

ISBN-13: 9781450434751
Publisher: Human Kinetics, Inc.
Publication date: 09/21/2012
Series: Anatomy
Edition description: First Edition
Pages: 143
Sales rank: 830,921
Product dimensions: 7.60(w) x 10.00(h) x 0.40(d)
Age Range: 18 Years

About the Author

Frédéric 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 Faculté de Médecine.

The former editor in chief of the French magazine PowerMag, Delavier is currently a journalist for the French magazine Le Monde du Muscle and a contributor to several other muscle publications, including Men's Health Germany. He is the author of the best-selling Strength Training Anatomy, Women’s Strength Training Anatomy, The Strength Training Anatomy Workout, The Strength Training Anatomy Workout II, Delavier's Core Training Anatomy, and Delavier's Stretching Anatomy.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 Pédagogie Sportive. Delavier lives in Paris, France.

Jean-Pierre Clémenceau, a graduate of Etat, is the fitness coach of the stars. He has worked with legendary actresses, including Charlotte Gainsbourg, Emmanuelle Béart, and Academy Award winner Juliette Binoche. He has trained numerous French personalities using an approach based on positioning and breathing. He is also the author or coauthor of a number of books related to fitness and health, including Delavier’s Stretching Anatomy.

Table of Contents

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 24

Sculpt Your Abs 27

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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