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ABS FAST By Brian Cannone www.FitnessAtlantic.com 2

Introduction to this Course

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Lesson 1: Understanding the Anatomy of Your Core

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Lesson 2: Core Muscle Function

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Lesson 10: Pilates and Yoga -­ Are They for You? :H NQRZ WKDW WKHUH LV D ELJ UDJH IRU QLFH DEV DQG FRUH WUDLQLQJ EXW WKHUH LV OLWWOH HIIRUW WR WUDLQ WKHVH SDUWV SURSHUO\ $ ORW RI FRPSHWLWRUV DUH ZLOOLQJ WR WU\ YDULRXV VXSSOHPHQWV LQ RUGHU WR DFKLHYH WKHLU JRDOV 0DQ\ KDYH PDGH SXUFKDVHV RI WKH SHUIHFW SXVK DQG WKH DE ORXQJH 1HDUO\ HYHU\RQH WULHV WKH ODWHVW H[HUFLVHV SXEOLVKHG LQ PDJD]LQHV HYHQ WKRXJK YHU\ IHZ RI WKHVH DUH QHZ RU LQQRYDWLYH +RZ PDQ\ SHRSOH KDYH YHQWXUHG LQWR WKH JURXS H[HUFLVH URRP WR WU\ D 3LODWH¶V RU \RJD FODVV" 7KH\ DUH VLPLODU EXW KDYH GLIIHUHQW IRFXVHV LQ SUDFWLFH 3LODWH¶V FRUH VWUHQJWK DQG WUDQVODWLQJ WKDW PRYHPHQW LQWR GDLO\ OLIH \RJD PRUH VWUHWFK DQG ÀH[LELOLW\ RULHQWHG (LWKHU RQH RI WKHVH DFWLYLWLHV ZLOO KHOS DQ\ DWKOHWH SHUIRUP EHWWHU DQG KHOSV WKHP UDLVH VHOI DZDUHQHVV WKURXJK PRYHPHQW 7KH\ ZLOO LQFUHDVH DZDUHQHVV RI WKH ERG\ LQFUHDVH ÀH[LELOLW\ DQG LPSURYH DE FRUH VWUHQJWK ,QFUHDVHG ERG\ DZDUHQHVV ZLOO EH EHQH¿FLDO ZKHQ SRVLQJ DQG KROGLQJ SRVHV IRU MXGJHV WR UHYLHZ )OH[LELOLW\ LV JRLQJ WR KHOS SUHYHQW LQMXU\ VR \RX FDQ FRQWLQXH WR WUDLQ DQG LW ZLOO KHOS \RX OLIW EHWWHU DQG WKXV PDNH WKH JDLQV \RX GHVLUH WKH PDMRULW\ RI 3LODWH¶V DQG PDQ\ \RJD SRVHV LQYROYH HQJDJLQJ WKH FRUH )RUJHW \RXU DE ZRUNRXW WDNH RQH RI WKHVH FODVVHV WR WUXO\ WHVW \RXU OLPLWV RI DE VWUHQJWK 7KLQN RI RWKHU DWKOHWHV ZKR DUH 3LODWH¶V \RJD SUDFWLWLRQHUV RU ZKRVH HYHQWV PDNH WKHP XVH WKH VDPH PXVFOHV 0RVW RI XV DUH HQYLRXV RI WKH ÀDW VWRPDFK WKDW PDOH DQG IHPDOH GDQFHUV KDYH /RRN DW WKH SK\VLTXH RI D &LUTXH GX 6ROHLO SHUIRUPHU DQG \RX FDQ VHH HOHJDQW PXVFOH GH¿QLWLRQ DQG VWULDWLRQV &RQWUDU\ WR SRSXODU belief,  these  classes  are  not  only  for  women.   Â

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Lesson 11: Some of our favorite abdominal exercises Knee  Raises  3ULPDU\ 0XVFOH $EV 6HFRQGDU\ 0XVFOH &RUH (TXLSPHQW 1HHGHG 9HUWLFDO .QHH 5DLVH 0HFKDQLFV 7\SH ,VRODWLRQ  3URSHU ([HUFLVH 7HFKQLTXH 6WDQG ZLWK \RXU EDFN DORQJ WKH SDG DQG SODFH HOERZV LQ EHQW VXSSRUWLYH SRVLWLRQ XVLQJ \RXU KDQGV WR JUDVS KDQGOHV .LFN NQHHV XS WRZDUG FKLQ URXQGLQJ EDFN VOLJKWO\ GXULQJ PRYHPHQW +ROG DQG VTXHH]H DW WKH WRS 'RQ¶W VZLQJ ERG\ IRU PR-­ mentum. Hanging  Leg  Raise  3ULPDU\ 0XVFOH $EV 6HFRQGDU\ 0XVFOH &RUH (TXLSPHQW 1HHGHG 6RPHWKLQJ WR +DQJ )URP 0HFKDQLFV 7\SH ,VRODWLRQ  3URSHU ([HUFLVH 7HFKQLTXH +DQJ IURP D FKLQ XS EDU RU KDQJLQJ DUP VXSSRUWV ZLWK EDFN VOLJKWO\ URXQGHG DQG WRHV SRLQWLQJ IRUZDUG 5DLVH OHJV XS WR KRUL]RQWDO SRVLWLRQ XQWLO D GHJUHH DQJOH LV UHDFKHG ZLWK \RXU ERG\ .HHS \RXU WRHV SRLQWLQJ XS +ROG DQG VTXHH]H '21¶7 VZLQJ ERG\ IRU PRPHQWXP Â

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