Jonathan Ross - Abs Revealed
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- Book:Abs Revealed
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- Publisher:Human Kinetics
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- Year:2010
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Abs Revealed: summary, description and annotation
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Chiseled abs, a defined midsection, and a powerful core require more than sit-ups, crunches, and the latest miracle diet. To achieve true six-pack success, youre going to need a planone based on the most effective exercises and sound programming. You need Abs Revealed.
In Abs Revealed, award-winning personal trainer Jonathan Ross provides a complete program for strengthening, sculpting, and maintaining your midsection. More than a collection of exercises, Abs Revealed shows you how to fire your ab muscles regardless of your current fitness level, identify your goals, and develop a personalized workout program to fit your schedule with progressions built in for quick and clear results.
This results-oriented, step-by-step guide also includes more than 60 core exercises, ready-to-use workout plans, and advice on integrating abdominal development into cardio and strength routines. Moreover, youll discover strategies for applying the latest research on diet and nutrition to enhance and maintain muscle definition and tone throughout the year.
If youre tired of doing endless crunches with limited results, let Abs Revealed show you a better way. With proven plans and personalized programming, its your stepby-step guide to six-pack success.
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Jonathan Ross
Library of Congress Cataloging-in-Publication Data
Ross, Jonathan, 1970
Abs revealed / Jonathan Ross.
p. cm.
ISBN-13: 978-0-7360-8650-9 (soft cover)
ISBN-10: 0-7360-8650-1 (soft cover)
1. Abdominal exercises. 2. Reducing exercises. 3. Physical fitness. I.
Title.
GV508.R67 2010
613.71886--dc22
2010021977
ISBN-10: 0-7360-8650-1 (print)
ISBN-13: 978-0-7360-8650-9 (print)
Copyright 2011 by Aion Fitness, LLC
All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.
This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.
Notice: Permission to reproduce the following material is granted to instructors and agencies who have purchased Abs Revealed: p. 17. The reproduction of other parts of this book is expressly forbidden by the above copyright notice. Persons or agencies who have not purchased Abs Revealed may not reproduce any material.
The Web addresses cited in this text were current as of August, 2010, unless otherwise noted.
Acquisitions Editor: Justin Klug; Developmental Editor: Heather Healy; Assistant Editors: Michael Bishop and Elizabeth Evans; Copyeditor: Joy Wotherspoon; Permission Manager: Martha Gullo; Graphic Designer: Bob Reuther; Graphic Artist: Tara Welsch; Cover Designer: Keith Blomberg; Photographer (cover and interior): Neil Bernstein; Visual Production Assistant: Joyce Brumfield; Photo Production Manager: Jason Allen; Art Manager: Kelly Hendren; Associate Art Manager: Alan L. Wilborn; Illustrations: Human Kinetics unless otherwise indicated; Printer: United Graphics
We thank Catalyst Fitness in Woodstock, Georgia, for assistance in providing the location for the photo shoot for this book.
Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also be created to specification. For details, contact the Special Sales Manager at Human Kinetics.
Printed in the United States of America
Human Kinetics
Web site: www.HumanKinetics.com
United States: Human Kinetics, P.O. Box 5076, Champaign, IL 61825-5076, 800-747-4457, e-mail: humank@hkusa.com
Canada: Human Kinetics, 475 Devonshire Road Unit 100, Windsor, ON N8Y 2L5, 800-465-7301 (in Canada only), e-mail: info@hkcanada.com
Europe: Human Kinetics, 107 Bradford Road, Stanningley, Leeds LS28 6AT, United Kingdom, +44 (0) 113 255 5665, e-mail: hk@hkeurope.com
Australia: Human Kinetics, 57A Price Avenue, Lower Mitcham, South Australia 5062, 08 8372 0999, e-mail: info@hkaustralia.com
New Zealand: Human Kinetics, P.O. Box 80, Torrens Park, South Australia 5062, 0800 222 062, e-mail: info@hknewzealand.com E4927
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| Exercise name | Floor (no equipment) | Basic equipment | Stability ball | TRX | Slide |
|---|---|---|---|---|---|
| Supine draw-in | |||||
| Supine brace | |||||
| Prone plank | |||||
| Side plank | |||||
| Reverse crunch with hand targets | |||||
| Dead bug | |||||
| Harder-than-it-looks (HTIL) crunch | |||||
| Negative crunch with control | |||||
| Quadruped draw-in with arm and leg movement (bird dog) | |||||
| Reverse crunch from floor | |||||
| Bicycle crunch | |||||
| Reverse crunch from bench | Bench | ||||
| Frozen bicycle | Bench or abdominal board | ||||
| Hanging knee raise | Pull-up bar | ||||
| Hanging leg raise | Pull-up bar | ||||
| Flying bicycle crunch with medicine ball | Medicine ball | ||||
| Hanging knee raise with a twist | Pull-up bar | ||||
| Bar chop | Light barbell or weighted bar | ||||
| Standing oblique crunch with cable | Pulley machine | ||||
| BOSU double crunch | BOSU balance trainer | ||||
| Roll-up on stability ball | |||||
| Side plank on stability ball | |||||
| Reverse crunch with stability ball | |||||
| Semi-vise crunch with stability ball | |||||
| Vise crunch with stability ball | |||||
| Vise crunch with leg roll with stability ball | |||||
| Leg drop with ball balance | |||||
| Plank with elbows on stability ball | |||||
| Plank with shins on stability ball | |||||
| Crunch on stability ball | |||||
| Offset-arm crunch on stability ball | |||||
| Crunch with lateral arm swing on stability ball | |||||
| Crunch with offset torso on stability ball | |||||
| Quad crunch with single leg on stability ball | |||||
| Running prone plank on stability ball | |||||
| Lateral rolling plank on stability ball | |||||
| Plank with knee tuck on stability ball | |||||
| Layout pike on stability ball | |||||
| Hip roll on stability ball | |||||
| Kickboxer crunch on stability ball | |||||
| Plank with cross-body knee tuck on stability ball | |||||
| Rotating crunch with lateral arm swing on stability ball | |||||
| Hip roll with thread the needle on stability ball | |||||
| Leg raise with TRX | |||||
| Resisted roll-up with TRX | |||||
| TRX V-up | |||||
| Assisted roll-up with TRX | |||||
| Elevated crunch with TRX | |||||
| TRX pike | |||||
| Elevated mountain climber with TRX | |||||
| Elevated crunch and body saw with TRX | |||||
| Kneeling layout with TRX | |||||
| TRX pull-through | |||||
| Elevated oblique crunch with TRX | |||||
| Pendulum pike with TRX | |||||
| Pendulum mountain climber with TRX | |||||
| TRX hip roll with thread the needle | |||||
| TRX side plank with reach-through | |||||
| TRX side plank with tuck | |||||
| Oblique V-up with TRX | |||||
| Twisting-knee tuck with slide | |||||
| Side-plank tuck with slide | |||||
| Twisting-hip pike with slide | |||||
| Mountain climber with slide |
I f you want great abs, you have to know how to train them, but knowledge is not enough. Great abs require much more than just doing exercises and having strong abdominal muscles. You may have the best abs possible, but if they are blanketed by a layer of body fat, no one will see them. Underneath the skin and body fat, we all look like an anatomy chart. Consider sumo wrestlers. They are strong and they have lots of muscle, but do you want to look like them? Probably not. Their massive amounts of muscle are hidden by even greater amounts of fat. This book shows you how to get strong abs and how to reveal them.
For decades, abdominal training has consisted of specialized techniques, equipment, and supplements that treat the abdominals as if they were separate from the rest of your body. Thankfully, this stone age of abdominal training is now over. With
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