15-Minute Abs Workout (15 Minute Fitness)

132 Pages·2009·21.86 MB·English

by  Joan Pagano

15 minute
Not a fan of the gym? No time for
DVD
abs
classes? Work your abs for just
1
15 minutes a day, three times a
5
workout
week—and see real results m
i
n
u
t
e
a
b
Strengthen and firm your torso, flatten your belly, and s
stretch out your muscles for a long, lean line w
o
>>
Clear step-by-step photos show you the details of each exercise
r
>> k
Written by Joan Pagano, a top New York fitness professional
o
and author of the bestselling Strength Training for Women
u
t
Exercising at home has never been more effective!
Awards and praise for previous titles in the series
15 Minute Everyday Pilates: Winner of Health magazine’s Best of Fitness Award, 2008
15 Minute Total Body Workout: “Incredible (and incredibly convenient!) workouts...
spectacular.”—Health News Digest J
o
a
n

P
a
g
a
n
o
Discover more at Joan Pagano
www.dk.com

UUUSSS__000000111---hhhfff---tttiiitttllleee__aaabbbsss...iiinnndddddd 11111111 111111111111133333333333355///////111111111117771//////00000888 111777:::212020:::343393
UUUSSS__000000222---000000333__tttiiitttllleee__aaabbbsss...iiinnnddddddddddddddddddd 22222222222222 11111111111114444444444444455///////111111111117771//////00000888 010979:::212828:::4545555555555555444445
»15minute
s
_ r
Joan Pagano
UUUUUUUUUUUUSSSSSSSS___000000222---000000333__tttiiitttllleee__aaabbbsss...iiinnndddddd 333333333333333 229/1/08 12:53:5
lorDJn, New ~ MeIbc:une, Muich, IWId DeI1i
In rMmIJfY d my .w. 091011 10987ce4321
NJ4<Jl_'"
~!r;ftur t-hy MnIIIberg
~ Art EdbI AJh ttIpa ~ 0 2ClCJiI ClorIIlII<IndIIr*t I..tIVlad
~~NOf/IIt~
..... EdIor ..IIMifIWUlIWn Tact ~ 0 2009 Joan PagIn)
US ~ ctwIIly LuIIIk N ri!tD I'II88MJd
s.nb Art EiIaIt oSU..Wn\ ClcMri'G WItD..t ir'rItJ1g Itl8 r'i'jU IIlder ~ I'MfIroIIKt ato.te. ro
.......... EdIDII IIu. .d "" .... , part of1his potfcstinn may be reptOduoad, Itoted n cr
...... M EcItoIl Ctr'eIN I<8Ity Introduoacl nto It ratrWMIiIsyetem. or bill., jlt&d, n tnI form, or
Art Chetur PaW I.J.AI by rJnf ITI8IrIS (electronic. rned"IenIcaI. pi ~. racordIng.
fIubII.tWng onctor ~ Jenwn or otherwise), y"ffheJl..( the J;W1or written pal" iIssIo 1 ct boItllh&
9tIIIa PI I 0 "'" It Rutl JerKhIOn cop'fI1gh1 owner and tho abcMl pubIshcr of tIU book.
DTP DeiIIQnIir 90nifI ~
PI gag, ConIroe.r AlIce Holaway Publish9CI n GI'8Ilt Britain Dy Doring Ki'id8r8Iay Lirited.
PI J ctIDI, EdIoII Luoa FraMNW
A catalog rooord for this book Is aveIabkI tom tho l..I:Jr;wy of
DVD produced for Darting IO'IdInIIIII')' by Congl8lllll.
Chrom. PrvJuctIo.. www.chlOO.lllprOOucliol18.com
ISBN 978-0-7:566-4203-7
Dir«:tlor Joel Miahoon
Prod. .. ,*-, Hllnn8l1 Ctiandl8I' DK booklIlIIII available at special dIecoLrts when pt.ftt\IIaed in
.-PDcI.O ..rPd"r.u . 8 .'d8 . n".E.I.dk 'In c".Itd. SI1 cp tI e SnpIctte nl r:o:cn,o J Mood M'ocI NBlIy -"tub-Us'kre.okd. smfFoonra, 8- Sd8t1enlt1IaeliiI l:ps, ,r Nocmoewnott'airoocntr:ks ,.O ~NKe ~w ,York 1fl0. r0S'l1dp4-ar adoiarli rIS GMj , McrIu IertB du. I:3 :a7l:•5k : riaI
GrIp TerryWllam"s" """
_
............. \AcIorkI a.r.. At pill' tUpw 118 n .... ec:tMIM rruI __ 1hII 16ijXJ i8UIy
o II I3uz:ww1It ~ fa" thet f:Mn actIona IWId safely. r you ... nj hIIIt:h probIIms 01'
..H e 10 II n .." Ban.bw ~ condioo... t:enUI wilt! ycu docIa" bIIDII ....... U
.. .nj ot !he ad_IYIieII ..,. ou 1 in ,. book. The i .... " ...... an.nd
Fh1 PInertI:8l EdIion. 2009 in Ihi8 book cannot IepIk::e souncI jt.Idgn'Wtt and good daciIion
rreking. wt1iCtI (WI hsIP ~ Ihi riIk 01 ~
Ot-ho Klk-1IB-d* S"1a Ias bot Pi"t"md .-'d tQn.i .'". o..n. . by Sheck WIti lOrtI
375 HudIon snet Pri1ling ~ lb1
New 'foI1I. 10014 www.dk.cml
\
UUUUUUUUUUSSSSSSSS__000044--000055--CCoonntteennttss22..iinndddd 44
ccoonntteennttss
_co
AAuutthhoorr FFoorreewwooor:dI 66 CCoorree Bulco RRoouuttIInnee 6666
HHooww ttoo UUssee tthtilss BBooookk 88 CCoorree _B uIce RAoouutthhoo SSUunmvmnaarryy 8822
FFooccuuss oonn tthhee BBeellllyy 11 0 0 CCoorree BBauslIccso RAoouutItnheo FFAAQQso 8888
TThhee A_naatmomyy ooff yyoouu:- AAbbos 1122 CCoorree CChhaalllleennggee RRoouuttIInnee 111100
CCrruunncchh AAsssseessssmmeenntt 1144 CCoorree CChhaalllleennggee RRoouuHtInnee SSUummmmaarryy 110066
DDeeeepp AAbbso AAssssees6ssmmeenntt 1166 CCoonrao CChhaalllleennggee RRoouuttiinnee FFAAQQoo 111122
CCnru.1nCchh RRoouuttiinnee 1188 AAbbso RRoouunndduupp 111144
CCrruunncchh RRoouuttiinnee SSuummmmaarIyy 3344 R~isskk AAsssseessssmmeenntt 111186
CCrruunncchh RRoouuttIinnee FFAAQQos 4400 PAbbos WWoortikd Ofal(' FAIttnneessss 111188
-Bea.ch BBaolIl RAoouuttIhnoe 44:21 PPeerrffeecctt PPoossIittiIoorn"Iinngg 112200
ura
-_B.a BlolI SSUummmmaarryy 5t588 AAIIllss iInn EEwveIryyddaayy lJfe 112222
-Bea.ch B BaolIl RAoouuttIhneo FFAAQQoo 8844 ~~iI ~Re"so"or'oo"o 112244
Iinnddae><x 112268
AAcckknnoowwileeddggmmeennttss 112288
,
~
. ...
. .
~~
UUUUUUUUUUSSSSSSSS__000000004444----000000005555----CCCCoooonnnntttteeeennnnttttssss2222....iiiinnnndddddddd 5 55 331/1/08 21:37:01
author foreword
Throughout my career of 21 years in fitness, my clients have
shared a wide variety of intimate issues with me regarding their
health and well-being, and, naturally, their appearance, too.
A personal fitness training session is highly individualized and
very confidential, inviting people to feel free to discuss their most
important concerns about their bodies.
In these private conversations, I’ve learned that my clients
above all want to be healthy and stay in shape. A fit body is a
common goal, and if I had to name the most challenging area of
the body, I would say definitely it is the midsection. People of all
ages—from 15 to 95 years old—have asked me countless
questions about how they can reshape the abdominal region.
Women rank protruding bellies, expanding waistlines, and flabby
abs as three top trouble spots. Men want to know how to lose
their love handles and sculpt the ultimate six-pack.
It is very rewarding for both my clients and me when they
achieve the results that come from following a dedicated,
structured exercise routine. The exercises I’ve chosen for this
book target your midsection from every angle, using a variety of
positions to give you the best results, both aesthetically and
functionally. As you tighten your waist and tone your tummy with
these exercises, you will enjoy other benefits as well. When you
UUUUUUUUUUUSSSSSSS__000000006666----000000007777----FFFFoooorrrreeeewwwwoooorrrrdddd2222....iiiinnnndddddddd 6 66
7
strengthen these muscles, you firm up, giving definition to your
torso. You also develop core strength, which improves your
posture, creates support for the lower back, and relieves upper-
back and neck pain. A strong core provides stamina, stability,
and power in your everyday activities. You look and feel better.
Doing the routines as suggested in this book will tone your
abs and strengthen your core. To get even better results,
supplement these workouts with regular cardio activity. Cardio
exercise will enhance your body’s sculpting effect by reducing
the layer of fat that covers your muscles to reveal a more
defined shape underneath. Do at least 30 minutes of cardio
activity—like walking, jogging, stair climbing, cycling, or
swimming—five days a week. You don’t have to do it all at
once: You can do it in 10- or 15-minute increments. Just be
sure to squeeze it in.
And, of course, be mindfulof eating a healthy diet every day.
Best of luck in your trai
UUUSSS__000000666---000000777---FFFooorrreeewwwooorrrddd22.in..iinnnnnnnnnnnnnnndddddddddddddddddddddd 77 77 333333333333111///11///0088 2211::44444414000000000030:::::::::::111101999999999997779
>> how to use this bookk
8
This book focuses on abdominal exercises to strengthen and firm your
torso, flatten your belly, and stretch out the muscles for a long, lean line.
The step-by-step photographs offer clear instructions for each exercise,
while the gatefolds provide an easy reference for each routine.
The accompanying DVD demonstrates all four Safety issues
sequences. As you watch the DVD, page Before you begin any exercise program, check that
references to the book flash up on the screen. it is safe for you. You will find the Physical Activity
Refer to these for more detailed instruction. In the Readiness Questionnaire (PAR-Q), devised by the
book, some of the exercises have a starting Canadian Society for Exercise Physiology on p117.
position, shown in the inset, and the large Complete this first to see if you need to get
photographs show the exercise. Annotations give clearance from your doctor.
you tips on proper positioning and white dotted-line
“feel-it-here” circles help you focus on specific
areas of the body where you should be able to feel
the muscle working.
core basics at a glance
Each 15-minute program begins with a three-
minute warm-up sequence, which gradually builds 1 2 3 4 5 6
in intensity. The main workout consists of 10 minutes
of exercises that work the core muscles of the
abdomen and spine. Stretches are interspersed to
lengthen the muscles and provide a restorative
moment. The two-minute cool-down at the end of
each routine provides a more complete stretch.
The routines are geared to a beginning level of (cid:83)Wina prmlac-eu,p p Magaerc 6h8 (cid:83)WStaerpm-to-uupch in, page 68 (cid:83)WToaer-mta-pu opu t, page 69 (cid:83)(cid:0)WTwaisrmtin-gu pknee lift, page 69 (cid:83)WHaamrmst-ruinpg curl, page 70 (cid:83)(cid:0)WBoadrmy s-wupay, page 70
fitness, although Core Challenge requires more 16 18 20
strength and skill. If you are new to exercise,
gradually build up to this routine. The introductory
spreads, FAQs, and general information at the end
(cid:83)Floor 17 (cid:83)Floor 19 (cid:83)Floor
of the book also offer advice for beginners. Tbwaciskt,ing roll- pKangeee li7n7g lift, Fpoargeea r7m8 pl
page 76
Do the routines 3 to 4 times a week. You can
do multiple routines in one day, but must allow a
day of rest before repeating them. The recovery (cid:83)FLleonogrthening stretch, page 76 (cid:83)FFlooroearrm plank, page 77
time is just as important to the development of the
muscle as the exertion. For maximum results, do q g g
30 minutes of moderate cardio activity (swimming, end of each section provides a reminder of sequence and
walking, or cycling) along with your ab routines. proper form.
UUUUUUKSSKKKKKS__000000888--000000999--HHHooww..iiinndddddd 888