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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
Frederic Delavier is a gifted artist with an exceptional knowledge of human anatomy. He studied morphology and anatomy for five years at the prestigious Ecole des Beaux-Arts in Paris and studied dissection for three years at the Paris Faculte de Medecine. 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 Pedagogie Sportive. Delavier lives in Paris, France. Jean-Pierre Clemenceau, a graduate of Etat, is the fitness coach of the stars. He has worked with legendary actresses, including Charlotte Gainsbourg, Emmanuelle Beart, 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.