Delavier’s Core Training Anatomy by Frédéric Delavier and Michael Gundill
Date read: 01-07 March 2016
My rating: 4 of 5 stars
Paperback, 144 pages
Published 2010 by Human Kinetics (“This book is a revised edition of Des Abdos D’Enfer, published in 2010 by Éditions Vigot.” — Half t.p. verso)
- Part 1 20 Steps to Creating the Perfect Core workout Program
- Part 2 Increase the Visibility of Your Abs
- Part 3 Basic Exercises to Sculpt Your Abs
- Part 4 Advanced Exercises and Techniques
- Part 5 Exercises Using Machines and Accessories
Part 6 Workout Programs for Abdominal and Core Muscles
- Exercise Index
While the title of this book claims to be focused on core anatomy I am a bit disappointed in that coverage. It does cover the abs quite well. Of course, the abs are part of the core, and a few of the exercises also strengthen other core muscles, but there is otherwise absolutely no coverage of the other core muscles, or even a discussion of balancing the entire core. That seems odd for a book titled “core.” Perhaps the American publisher hosed the title; in French it is Abs of Hell.
Considering this as a book about the abdominal muscles and their care and keeping, it is quite good.
Part 1 considers 20 questions/factors so that you can either build and focus your own training plans, along with verifying theirs for yourself. Some of these factors are: Set your goals, how many workouts each week, how many sets, how many exercises for each muscle, how many reps per set, rest time between sets, choosing exercises that work for you, and so on. Many of these are pulled apart based on the four possible main goals that are elucidated: strengthening core, losing inches off waist, using as a cardio workout, and improving athletic performance.
Part 2 is a short section focusing on exactly what it says, Increase the Visibility of Your Abs. Not my concern so am happy that the coverage—while good—was short.
Part 3 Basic Exercises to Sculpt Your Abs goes through 17 exercises covering the rectus abdominis, obliques, stability, breathing exercises, stretching the abdominal muscles, the hip flexors, and the low back. Anatomical drawings showing the muscles in use, along with photos of the exercise being performed, really help to understand what is going on. Variations are provided for each exercise, some to make it easier and some to make it more difficult.
Part 4 Advanced Exercises and Techniques discusses isolating the upper from the lower abs and provides 7 exercises for the upper abdominals, lower abdominals, and the obliques.
Part 5 Exercises Using Machines and Accessories discusses home and professional machines and again provides 7 exercises for the upper abdominals, lower abdominals, and the obliques.
Part 6 Workout Programs for Abdominal and Core Muscles provides 8 programs under Six-Pack Programs, 4 under Programs for Well-Being, and 4* under Sport-Specific Core Programs. I put an * for sport-specific because there are actually 19 specific sport programs after 3 more general athletic-enhancing ones. Along with those, most of the programs I listed have a beginning and an advanced version, and sometimes even more. So quite a few programs are provided for the novice or anyone who simply doesn’t want to bother with making their own programs, at least starting out.
An Exercise Index is also provided.
The book is easy to understand and does a good job pointing out dangerous practices and how to do these exercises properly.
Most of the exercises require no equipment as that is where they chose to focus. They do bring a a few bits using hanging bars, stability balls, and a few ab machines but the vast majority are equipment free.
I previously reviewed Delavier’s Stretching Anatomy and have been meaning to get around to reading some others.