Delavier's Sculpting Anatomy for Women: Core, Butt and Legs Paperback – 1 Dec 2012
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About the Author
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. 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.
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Top Customer Reviews
Perhaps it'll teach you something if you're a novi
Most Helpful Customer Reviews on Amazon.com (beta)
Let's take one exercise as an example of how the book is structured. The bridge, one leg raised.
First we see the target, the muscles worked. Then we're told how many reps and sets to do. (I found this very helpful.) Following that is expert advice on doing the exercise. In this case, "Push firmly on the supporting foot to help your balance. Tuck your chin and look at your chest. Your shoulders, arms, and palms also provide a stable base."
Next, you're told how to breath during the exercise. Following that are any warnings and finally the "Key to the exercise" - in this case, "Keep the foot flexed to stretch the calf muscle of the straight leg.
Next, laid out in a bright color are point by point instructions on how to do the exercise along with a variation to increase the intensity.
On the next page you'll see the anatomy shots in the starting position and shots during the exercise. Finally there are two color photos of a real women doing the exercise.
I really, really like this book and expect to use it regularly.
Here are the complete contents:
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
Sculpt Your Abs
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
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
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, Feet on a Bench
Bridge With One Leg Raised
Lying Hamstring Stretch
Leg Extension to the Back
Leg Extension to the Side
Lateral Leg Curl
GOAL 4: TONE YOUR LEGS
Standing Knee Raise
Squat With a Bar
Good Morning With a Bar
Step-Up on a Bench
Forward Lunge With Dumbbells
Alternating Side Lunge
Standing Hamstring Stretch
Hamstring Stretch Using a Bench
Standing Calf Raise
Calf Raise Using a Dumbbell
DEVELOP YOUR OWN CUSTOMIZED PROGRAM
Know Your Body Well So You Can Train Effectively
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
-- Susanna K. Hutcheson
Sculpting Anatomy for Women provides a basic overview of exercise and nutrition principles, and describes in detail almost 50 different exercises targeting the core, butt and legs. Each exercise is well explained for correct technique, and illustrated with both photographs and Delavier's great anatomical drawings.
If you've never thought about nutrition or exercise, this book would be a fine place to start. All of the exercises can be done at home, and the programs - tailored by body type - are the high point of the book. If you have trouble identifying your body type from the explanation given - and most of us are somewhere in between the three classic types - try taking this quick quiz online [...]
The not so good:
If you've given any thought to nutrition and exercise, this book might not add much to your knowledge. The nutrition section isn't comprehensive enough to help you plan a diet, and the section on cellulite just made me cringe - this rubbish tarnishes a book which is otherwise full of sound (albeit basic) advice. But by far the biggest negative is that there is effectively no weight bearing exercise recommended. Body weight training and light hand weights will only take you so far.
If you've never exercised before and don't know where to start, this book will give you an excellent beginner's lower body program. If you really want to tone your body, you need to do weight bearing exercise - and this is not the book for you.
If you are a beginner at working out, or a "back-again-after-a-long-pause", you will find this an excellent starting point, whether you are working with a trainer or not. If you've been working on yourself for a while, this might be a tweak to inspire you onward. The nutritional section (8 out of over 100 pages) is almost a cute throw-away, so don't expect more than general concepts that can be explored in further depth elsewhere. The richness of this book is in the motivational visuals!
Remember, the four foundations of health are:
1. Diet & exercise!
2. Diet & exercise!
3. Diet & exercise!
4. Diet & exercise!
Delavier's Sculpting Anatomy for Women makes it easy to visualize which parts of your body are involved in various exercises and activities through extensive, beautifully rendered detailed illustrations and photographs. More than that, it also teaches you how each part works together for a healthy, energetic body.
Every Devalier book provides detailed step-by-step guidance, has what amounts to coaching comments and warnings for each exercise so you do not harm yourself. The illustrations help you understand exactly which muscles are being targeted; visualization made easy. Another plus: there are illustrated variations in case you need to modify it for your current needs.
Most exercises in the book do not need special equipment. Some may require a bench, a chair. or weight lifting gear, but they are the exception not the rule.
There is a short but comprehensive chapter on nutrition at the beginning of the book that gives you real insight into why modifying your diet is a crucial companion to exercising effectively. The book's final chapter helps you plan a program that will maximize results by helping you define your body type - which in turn determines what kind of exercise program will be most effective for you.
What I appreciated most of all was the positive attitude towards age. The author emphasizes though it may take longer for women over 30 to achieve realistic results, those results are possible if women take a slow and steady, dedicated path to them. He assures us we can continue to build muscle " . . . even to the age of 70."
Another positive is that the author maintains that exercising at home can be as effective as doing it at gym. Imagine saving time and money and avoiding humiliation as slender young things flounce about - undermining your confidence and sapping your hopes. This book makes you feel you truly can achieve a better core, butt and legs by following its suggested exercises and guidelines. It feels as if you have a personal coach with you in the privacy of your home; a coach who believes in you and wants you to succeed.