Making Exercise Healthy Medicine

 

Course Syllabus
The Ab Revolution™
Core Retraining
No More Crunches No More Back Pain



The Ab Revolution sports medicine method teaches:

  1. How Your Core Really Works,
  2. How to Fix Swayback / Too Much Inward Lumbar Curve (Hyperlordosis)
  3. How to Fix Lower Back Pain Felt from Standing, Walking, Running, Exercising,
  4. Core Function and Exercise That Transfers to Real Life When Standing, Moving, Having Fun,
  5. Get More and Better Core Exercise Without Forward Bending and Disc Stress

 

© Jolie Bookspan. MEd, PhD, FAWM
Director  Neck and Back Pain Sports Medicine
Headmaster  AFEM - Academy of Functional Exercise Medicine

                 
Copyright & Reprint Instructions      Protected by Copyscape Plagiarism Checker



Hello, welcome to my web site (DrBookspan.com). My work is evidence-based, primary-source, sports medicine methods that you can use yourself, right away, to make your life better. There are hundreds of articles here on my web site. These are summaries, with a wealth of knowledge still to give. See me for appointments and classes and read my books for more. Main navigation links for this site for more articles are at the bottom of this page.

This page is the course syllabus for a method I developed. It is called The Ab Revolution because it is supposed to be a change in thinking and application of core training.

 

Summary

The Ab Revolution™ teaches you how to quickly stop swayback, a major cause of "mystery" back pain. Swayback (also called hyperlordosis and arched lumbar spine) is a slouch, not a medical or structural condition. Back pain from overarching is usually felt during and after activities done standing (upright) like walking, running, waiting in line, standing to lift weights and others, plus other overarched positions during pushups and many yoga poses. Changing spine angle - away from the overarched pinched compressed spine position of hyperlordosis to neutral spine - stops this kind of pain, usually right then. The Ab Revolution™ retrains you to prevent swayback (hyperlordosis / increased lumbar curve / overarched lower spine), and all the facet joint and lower back pain that results from that painful spine position. Using healthy neutral spine for all your daily life activities instead of slouching into hyperlordosis prevents the pain from returning. This doesn't mean holding rigid immobile neutral spine. It allows greater range of motion, while preventing unhealthy, pinched, degenerating pain producing positioning. The idea is to be able to do more, not less.

The Ab Revolution™ is a researched sports medicine modality. It was given the non-medical-sounding name of Ab Revolution™ when laboratory research showed that standard core exercises and explanation of core function were the reverse of what really happens. The method became a revolution in core traininga change in thinking of how core muscles work and what they do, in using them in real life, and understanding their relation to a common form of back pain.

The Ab Revolution™ has two parts:

The first part teaches neutral spine as an immediate movement of your body to change a bad posture called swayback to neutral spine. After learning to use neutral spine, back pain from swayback is no longer caused. No exercises or weeks of therapy are needed to stop back pain, only stopping the slouch of swayback. The second part uses neutral spine to get a large variety of exercise

Part I is the back pain prevention technique. It is not a set of exercises, but retraining body and thinking to use neutral spine for healthy life, exercise, and real health during your real life all the time. When else should you be healthy? The page on Fixing Back Pain felt with long standing summarizes Part I about how to change swayback to neutral spine. 

Part II of The Ab Revolution™ is using neutral spine for all the exercise you want to do, including an innovative variety of abdominal and core muscle use without crunches or forward bending. Why? Crunches and other flexion movements don't teach or train you to hold neutral spine, which is the function of core muscles for real daily life standing and movement. Core muscles do not position your spine automatically through strengthening or other core exercises. Strengthening does not create movement. Crunches, leg lifts, Pilates, and forward bending exercises and stretches are the last thing you need after a day of bending forward over a desk, steering wheel, and everything else. With this core retraining method, you functionally exercise abdominal and back muscles at the same time. The Ab Revolution™ exercise component include learning how to do many exercises of all kinds for your entire body, from easy to hard, all with neural spine, for healthier exercise of the entire body, not only abs and core.

 

The Ab Revolution™ is taught in two formats:

The first format for teaching The Ab Revolution is simple spoken instruction to correct to neutral spine, with practice in various daily activities such as standing walking running, reaching. Then it is practiced while exercising both to get general whole body healthy exercise and to specifically learn healthier core training without flexion. This spoken (educational/ didactic) format can use visual aids. For my classes I have a PowerPoint presentation of all concepts and movements included.

The second format is a fun fast exercise class to music. After brief introduction and instruction , all moves are practiced for several sets continuously to music, in increasingly challenging sequence. Details in #10 below

 

 

Core Training While Standing?

Most class moves are taught standing and moving so you can practice your new healthier spine positioning during class. Then you apply it the same way after class for all your other standing and moving, for injury and pain prevention during real life, and better use of abdominal and core muscles.

It is established that sitting is not as healthy as activity, and that muscle use while sitting does not transfer to needs of standing and moving. What sense does it make to sit at home or work all day, then change clothes, go to a class, to sit, kneel, and lie down? We learn healthy spine positioning habits for standing, moving, and balancing for real life, that you can use immediately.

We directly increase strength and flexibility so that most kneeling poses are not needed. Why add to knee compression when you can exercise your leg, arm, and core muscles by getting off the knees.

The moves we learn while lying down, or horizontal for plank retraining, or inclined for wall handstands, directly teach how to transfer the knowledge and muscle use of being straightened out (legs flat on the floor not bent) and still maintain healthy spine position, the way you need for standing and most life activity while upright.

 

You can learn The Ab Revolution in my group or private classes, with possible Academy certification for achieving students. See my CLASS page.


Thank you physicians, military, good students of the July 2010 Ab Revolution class at the Wilderness Medicine Conference.
Thank you to my Academy developmental projects director Peggy Santamaria for making the banner.

 

 

History of This Method

I started documenting my work developing this method in the 1970s, from students and patients who used it. Results were high. I continued collecting data. I did more studies testing the results, and printed the first training manual (typed actually, from hand printed notes) in 1982. I did injury research work for University and Military in preventing back pain from running and carrying loads. Disease Non-Battle Injuries (DNBI) from exercising in the gym and doing PT is a huge military issue - grounding far more personnel than combat casualty. I ran several more studies on overarching (hyperlordosis), confirming it is a major overlooked cause of lower back pain.

My method shows how to understand and reverse the cause of pain for yourself, through simple repositioning to neutral spine, away from the pain producing overarching (hyperlordosis). Weeks of exercises and repeated treatments were not needed. This method stops the cause of the pain, rather than treating symptoms. It was unexpected news to some who have been taught to overarch in the gym, and who deliberately tilt the hip and backside far out in back for exercise. But it was welcome relief for my guys who liked to joke that they were my STRACguys - combat slang for 'stupid troops running around in circles.

My life's work to stop pain during life activity and conventional exercises from injurious spine position became the book Ab Revolution, No More Crunches No More Back Pain, so that you don't have to suffer any more.

The book went through several printings to improve layout, explanation, and photos.

The new book has two parts. Part I shows how to stop back pain during daily life activity, both non-active and active, including standing, carrying packages and babies, walking and running. Part II shows how to change core exercise, and exercise for all of you, to more effective and healthy ways.

 

 


 

"Neutral Spine" does not mean whatever shape your spine takes naturally. Neutral spine means a specific position where the upper body does not tilt backwards, and the pelvis does not tilt forward or backwards, but is vertical (the exact amount of pelvic angle is debated. From my years of lab work I found that in almost every case, vertical pelvis works best.) The Ab Revolution teaches how to change a swayback to neutral spine:

 

1. What is the Ab Revolution™?
The Ab Revolution is a revolutionary core re-training method—no crunches or forward bending. It combines sports medicine with fun exercises and functional movement (movements you actually need for real life). You get a workout at the same time that you retrain your muscles and spine position for healthier body mechanics, and your brain to know what is neutral spine for all your activities.

 

2. What Does The Ab Revolution™ Do That Conventional Ab Exercises Don't?
The Ab Revolution works differently in several ways. It strengthens abdominal and core muscles without forward bending. It specifically teaches healthful spine positioning at the same time as it strengthens. By retraining how to hold neutral spine, it quickly removes a major source of lower back pain without having to do exercises. It provides effective abdominal exercises for those who want exercise, from simple to more challenging than conventional exercises. It dispels myths about abs, and is functional, meaning it trains your muscles to be more effective in the way you move in real life.

 

3. What Kinds of Back Pain Can The Ab Revolution™ Help?

Back pain patients with hyperlordosis, facet pain, and pain with standing/ambulation usually resolve pain from those problems after an office visit instruction. Repositioning the spine to away from damaging angle is key, rather than weeks of indirect exercises. Patients who returned to hyperlordotic slouching had return of cause of symptoms. Simple follow up to remind them to use the method resolved returning symptoms.

 

4. Is It Scientifically Researched As Effective?
I developed this method over many years in the lab, with real life patients, with several thousands of students and participants, testing combinations of established and proven sports medicine rehabilitation techniques and physical training methods, then rejecting non-useful techniques and integrating top techniques into real activities. Long, comprehensive follow up and feedback showed that use of the method resulted in direct reduction of cause of damage:


5. Does The Ab Revolution™ Give You a Washboard Stomach?
It can. You can work your abs harder with The Ab Revolution™ than with conventional exercises. You work your abs and back at the same time as giving your back healthy definition too. Since The Ab Revolution teaches how to use muscles for real life, you learn to use muscle groups together, a bonus that also works arms and legs and upper body, while getting an ab workout. You can use Ab Revolution exercises together to create a workout to burn calories.

 

6. Who Uses The Ab Revolution™?
Anyone who wants to stop low back pain from overarching, improve health, posture, appearance, and use and muscularity of abdomen and "core" can use The Ab Revolution. The simple pain prevention moves can be done by anyone at any fitness level, and are used in the United States and abroad by top spine centers and physicians. The tougher training techniques are used for superior training without injury by aerobics instructors and trainers in fitness centers around the world. The toughest components of The Ab Revolution are used by top athletes, law enforcement personnel, and military teams.

 

7. Can Someone With Osteoporosis or Herniated Discs in the Neck or Back Use The Ab Revolution™? What about Abdominal Hernia and Diastasis Recti?
The Ab Revolution does not use forward-rounding and bending exercises. The forward bending of conventional abdominal and core training (like crunches, curl-ups, and others that bend the spine and hip forward) can put degenerative and herniating pushing forces the discs, and are not a good idea for anyone with rounding or fractures from osteoporosis. A habitual rounded forward upper body posture is a main factor in causing Upper Crossed Syndrome. The Ab Revolution actively retrains muscles away from this posture and problem. I have been getting hopeful reports from patients with abdominal hernia and Diastasis Recti (ab muscle separation), who say that while conventional flexion abdominal exercises hurt and worsen abdominal hernia pain, they can use Ab Revolution without pain. Check back as data accrue. Check with your health providers to work sensibly to increase your health and physical abilities using The Ab Revolution. Click for a summary article on Diastasis Recti on my Fitness Fixer - Diastases Recti, What It Is and What To Do.

 

8. Crunches Make the Neck and Sometimes the Back Hurt. Will Ab Revolution™ Movements Hurt the Neck?
The forward bending used in conventional abdominal exercise practices and emphasizes forward-rounded posture. Forward bending is hard on your back and neck and does not train you how to stand and move when you get up off the floor. The Ab Revolution trains your abs without hunching your posture. Many of the exercises are done standing using your muscles to hold straight positioning and neutral spine the way you need for real life. The Ab Revolution trains you how to move in daily life without unhealthy spine positioning that contributes to neck and lower back pain.


9. Where To Learn More and Try The Ab Revolution™


Fun t-shirt shows how to use abdominal and core muscles for real life lifting and activity - UNCommon Sense.


10. Two Separate Class Formats For The Ab Revolution™

The Ab Revolution™ is taught in two distinct formats:

1. Lecture based, understanding and identifying neutral spine and stopping hyperlordotic (and hypo-lordotic) lower back pain during daily life and activities, with hands-on practice, covering Part I in the class textbook, plus sample Part II exercises. Required for health professionals working toward AFEM certification.

2. Ab Revolution Exercise class starts with short intro to neutral spine and student check, then exercises from the textbook Part II done continuously to music with instructor supervision. Certification in class format 1 required before applying to learn to teach Part 2. Class information on the CLASS page of this web site.

 

Isometric Abs

One Example of a Fun Ab Revolution Class Move that Teaches Repositioning to Neutral
at the Same Time it Exercises Abdominal Muscles Without Flexion

Most of the many dozens of Ab Revolution drills are done standing, the way you need for real life. Some use standard exercise moves, with changing the usually used hyperlordotic spine to neutral, for example changing planks and pushups to healthier positioning.

The "Isometric Abs" drill is a special retraining drill learned while lying on the back. Here is how to explain, demonstrate, and have all class members successfully starting The "Isometric Abs" drill in 30 seconds:

1. Everyone lies down on the floor with arms by their head (elbows near ears) resting on the floor, holding one hand weight (small dumbbell) in each hand. Both legs straight and flat on the floor, not bent at the knee.

2. Tell students "all Ab Revolution exercises are different from conventional core exercises. They are done with legs straight because that is how you need legs for standing up. Your abs control your spine angle, not your knees.

3. Tell students, "This Isometric Abs drill is to learn how to use your abdominal muscles to change the angle of your spine from arched to neutral. It will also give your abdominal muscles a good workout. Most important is to remember how to change your spine to neutrals when we stand up, then use it all the time, not just as an exercise, but as how you stand and walk and run."

4. "There is no tightening. Move your spine to press your lower back to the floor . Hold it there while you breathe normally."

5. "Hold both weights an inch above the floor and keep breathing normally. Control spine angle even when the weight makes you want to arch."

6. "Bring the weights quickly up and down a few inches. Do not allow the lower spine to lift. Done right, you will feel abdominal muscles working to control your spine angle."   Then move the weights up and down quickly for as long as you want to achieve that exercise goal, or while music plays.

6.  Remind students to feel and understand this change from sway to neutral. Have them stand and transfer the idea to standing - by changing sway to neutral. remind them to use this as normal spine position for all real life activities - walking, running, overhead reaching, (give other useful examples if needed). Remind them that exercises will not fix back pain. Done right, if they had pain from swayback, they will immediately stop the swayback and the pain. It is also a great functional core training exercise. Increase weights as you get stronger.

Academy student Mireille Harmouch taught my Isometric Abs retraining drill to her classes.
Done right, this drill quickly changes a conventional upper body exercise into a powerful core retraining drill that is functional when spine positioning knowledge is then applied to standing and all normal real life movement.

 

 

The short video below shows Isometric Abs as done in my exercise classes to music. My student Annie demonstrates:

 

If the video doesn't display on your device, try directly from my Flickr page: https://www.flickr.com/photos/thefitnessfixer/17050894548/in/photostream/

 

 

In the short video clip below, my student David Demets of Belgium and his first new baby Aiko demonstrate my "Isometric Abs" drill to retrain neutral spine against load. Turn your speakers on for what my readers call, "The Most Charming Fitness Video Ever Made." Notice he sits at beginning and stands at the end without using arms to balance or push off the floor:

If this video does not display on your device,
click: https://www.flickr.com/photos/39972966@N03/15951022991/

 

Trainers and instructors - Send me your videos of teaching this - less than one meg file size, and no more than 30 seconds explaining and everyone successfully doing Isometric Abs. Correct videos will get helpful feedback from me and will go up on this web site with your name, and you as role model -  Success at DrBookspan.com  (please do not clog my e-mail with large or unsolicited files).

 

Fixing Swayback is Far Better Exercise Than Allowing Swayback

Even if you do not have pain from allowing inward sway in the lower spine, you are still missing the best thing you can do for your abdominal muscles - to let them hold your spine in neutral, which is their job. Look at the example below of a pull up with a swayback.

The following three examples of exercises, a pull-up, an easy wall handstand, and an extended plank, are not exercises that magically fix back pain, they are to learn how to use neutral spine during all your more active activities to prevent spinal compression and use your abdominal muscles in a functional way to get smarter healthier exercise.

Pull ups

Note how the pelvis and the upper body are not help in line - shown by the two black lines in upper and lower body. The large red arrow shows the large swayback. even if you are doing an "exercise" to pull up, you are missing all the abdominal contribution.

Try the same pull-up, but with neutral spine. Tuck the pelvis and use abdominal muscles to straighten your torso into one line, not two separate halves that dangle anyway they happen to. The moment you pull to neutral spine, you will feel for yourself how much abdominal muscles can add to exercises you already do.

 

Changing a wall handstand to neutral spine:

If this short movie doesn't load or show up on your device, click the link below to see it on my Flickr Account: https://www.flickr.com/photos/thefitnessfixer/17003384442/

First, my student Dennis steps each foot back and up on a wall for an easy wall handstand,

Red arrow and frown shows swayback lower spine, spine joint compression, and lack of abs use,

Then Dennis tucks pelvis and spine to neutral spine. Healthier for spine, more exercise - Green arrow and smile.

Thank you Steve Kramer PhotoEnvisions (http://seatraveler.com)  for arrows and faces indicating teaching points.

 

Extended Plank


My Academy Student Ohan Chidamian demonstrates neutral spine during a more challenging position for  push-ups and planks.

 

Standing Torso Control - A minor Ab Revolution move. Just for a quick combination stretch and position challenge. The horizontal bar across the window shows the straight horizontal position to do. Hold for a few breathes. My student Leslie was age 75 at time of this photo. Leslie is not leaning against the wall. She is on front of the horizontal bar to show intended position of this move. See her doing 30 neutral spine pushups on the Fitness as a Lifestyle page.

 



What Medical Doctors Say About The Ab Revolution™ with Dr. Jolie Bookspan

I've given The Ab Revolution to my physical therapists and trainers to use.
You have condensed things to a very workable format.
- Stanley A. Herring M.D. Puget Sound Sports & Spine Physicians
President of the North American Spine Society (at time of this writing)

 

I have learned how to teach patients to treat their back pain. Superb instructor.
- Fabrice Czarnecki, M.D., Family and Travel Medicine, Hopkins

 

It's about time someone looked at the real science behind the movements,
not just mindlessly putting people through the exercises.
Thomas M. Bozzuto, D.O., Medical Director Baptist Health System Wound Care Center

 

This is a method that everyone interested in good health and muscle tone should learn-
especially personal trainers!
- J. Tom Millington, M.D.,
. Medical Director, St. John’s Pleasant Valley Hospital, CA

 

Well, Jolie Bookspan has done it again! An expert at debunking ‘scientific’ bunk,
she has developed an extremely interesting effective method that can be used
in every day life for the thousands (millions?) who have chronic lumbo-sacral pain.
Freeing the ‘crunchers’ from the boredom of useless exercise programs that are quickly abandoned,
the program is simple, sensible and highly effective. Highly recommended.
- Ernest Campbell, M.D., FACS, General Surgery www.scuba-doc.com

 


What Aerobics Instructors, Yoga Instructors, and Trainers Say About The Ab Revolution™

This class dispelled many myths about abs.
I've learned many exercises to bring to my group fitness classes
- Jack Sannino, Group exercise instructor, Bally's Fitness

The Ab Revolution™ is a whole new way of life and a better way of doing abs.
I have already reduced my own back pain. Great Class.
- Mary Ann Rahman, aerobics teacher

I liked the class because Jolie is energetic, fun, and makes excellent functional sense!
I've learned how to use my abs for every day, all day.
- Tracy Selekman, National Strength & Conditioning Association Certified Personal Trainer

I've incorporated so much of your good advice into my yoga classes. I end each class with a period of lying on the floor and using the ab muscles to keep the lumber spine in place while moving the arms - a variation of the isometric abs exercise. Many (students) had previously bent knees for this. After the lumbar work, I find that almost all have straight, extended legs in complete relaxation. They notice that they are more comfortable afterward and able to sit and stand straighter. Hoooooray!! You are a genius. I hope I am teaching this properly.
- Peggy Santamaria, AFEM Director of Developmental Ability
You have eliminated my long-standing back pain.
From one professional to another, thank you for constantly discrediting the myths that are all too often forced upon us.
- Audrey Tannenbaum, M.Ed., A.T.C., C.S.C.S., Athletic Trainer and Maccabean Games Triathlon Gold Medallist, PA


What Black Belt Martial Artists Say About The Ab Revolution
This was a tremendously enlightening approach to core training.
It will allow me to continue martial arts for many years. You need to do this workshop!
- Andrew Seigel, Nidan Black Belt Modern Bujitsu

The Ab Revolution already helped my back pain.
I will use it in all my martial arts training to change to correct technique.
This technique will relieve a lot of pain from incorrectly performing our exercises.
- Richard Bole PHG, PA Second Degree Black Belt

Excellent workout on abs and knowledge. I will have less trouble with my lower back during training now at age 62.
Valuable information that I can pass on to our students.
- Eb Molesch 7th Degree Black Belt, Karate

The workshop made me more cognizant of myths and better training.
Of all the fitness people I've spoken to over the years, you put the correct focus on how to do it correctly and why.
I hope we can attend another of your seminars.The book is a must-read.
- Denise Molesch 4th Degree Black Belt Tae Kwon Do

Hey! No more crunches! And a better understanding of physiology. Check this out!
- Jacqueline Prats 2nd Degree Black Belt Tang Soo Do, Jiu Jitsu, Aikido

My students will benefit. I want to teach this.
- Susan Serota, Master 5th Degree Tang Soo Do

The workshop had good info on hip placement and alleviating low back pain.
It benefits my own martial arts and I am teaching this in my classes.
- Alan Roth Black Belt in Tai Shin Do

 


What Military/Law Enforcement Say

Dr. Bookspan, the brightest light in popular sports medicine,
cuts through the myths and falsehoods about abs.
- Kelly Hill, M.D., Green Beret Lt. Colonel., SWAT Team Commander

An abundance of insight on new ways to use abs to make martial arts and every day life better.
- Ivan Mendez, Police detective and Defensive tactics instructor

Your one hour seminar yesterday did more for me than most of the time I spent at the gym!
Wow. It was a great seminar. Thanks!
- Christopher Michael Emmolo, Bouncer

It's so good that I've been putting off the other things I need to do just to read your d*mned book.
It was as if you were reading my mind in answering my questions I've had for many many years. Super info. My workouts are harder now. If you had not changed my methods of training, I would still be hurting myself in the name of staying in shape. Thanks for all your efforts. You are leading the way to sensibility.
- Ed Cargile, Military Special Ops, US Marine Corp, Ret.

HooRah! We use it!
(we can't tell you who we are, we'd have to kill you with our bare abs!)
USNavy SEALs

 



What People In Every Day Life Say

I've learned how to incorporate real use of abs in my daily life.
- Ming-Feng Chin, M.S., MPH

I liked the class because the exercises were logically explained.
- David Barth, Haverford Fencing

I have already fixed my back pain. The class was an inspiration.
- Marcy Barth - Fencing Mom
Using Dr. Bookspan’s revolutionary yet practical advice, I developed my abs more in the last 3 months than in the past 3 years doing crunches. It’s encouraging to know that, by using them properly, I can develop my abs and improve my posture throughout the day. From Dr. Bookspan’s expertise, I have lost weight, built muscle, and eliminated chronic pain.
- Joni Lawrence, Merck International Health Program Coordinator

I fixed my back pain. The class was fun!
- Karen Doyle

 



To Prepare For Ab Revolution
Workshops:


This is not an ordinary exercise class. Be prepared to exercise your brain:


Arrive a few minutes before class to get your equipment
and be ready to begin on-time
Don't hold up the class then complain class isn't starting or ending on time
Eat enough before class, and drink water to have energy to work
Bring water and needed items, for example, asthma inhalers.
No chewing gum
We warm up first before stretching
Advise Dr. Bookspan of medical conditions so you can suit the class to your needs
If you feel sick, don't leave the room without notice
Enjoy class. Ask questions. Contribute your perspective. Smile!
Don't complain or stop if something is hard. Just try. Do the work. You will improve
Respect yourself, teacher, and class. Smile!


GENERAL CLASS SYLLABUS
for the Six Hour Class
and Instructor Training
Shorter Workshops will Draw From Selected Topics

Class 1 Lecture:

Introduction to the method. Why it is different?
Using abs doesn't mean "Sucking them in," making them "tight," "navel to spine," or "tightening gluteal muscles."
What abs do and don't do.
How Do Abs Control Posture?
Abs are guy wires from the front
How to use abs when standing up
Positioning using upper vs lower abs
What is lordosis?
How do abs help your back?
What’s wrong with crunches?
Doing Abs doesn't automatically change posture or back pain
Aren’t you supposed to stick your behind out?

 

Class 1 Exercises:

Standing upper and lower abdominal posture use of abs - it's not tightening
Isometric ab lying down - how control lumbar spine position
Back extension
Pushup position
Oblique pushup position
Intro to bands

 






 

Class 2 Lecture:

What about the ab study?
How to use abs for carrying
How to use abs for reaching
How to use abs for stretching your arms
How to use abs for stretching your legs
Anterior and posterior loads.
Punching, pushing, and kicking

 

Class 2 Exercises:

Isometric abs, planks, extensions
Pushup position – arm and leg up
Yoga poses with and without abs - understanding the difference
Reaching and lifting overhead – dumbbell and triceps curls
Stretching triceps and quads
Martial arts punching, pushing, and kicking
Bands – standard, overhead, sideways, turn around for posterior loads, punching

Class 3 Lecture:

Why trainers say to keep knees bent when lifting, why it isn't true, and what to do instead.
Why doctors say to sleep with a pillow under the knees, why that can make the problem worse, and what to do instead.

Pregnancy, knapsacks, shoulder bags.
Why trainers say to keep hands under hips during leg lifts, why that doesn't work, and what to do instead.

 

Class 3 Exercises:

Increasingly straight legs for floor work
"Spiders" (walking pushups across the floor like a spider).
Leg lifts lying on back. Use abs not hands to reposition torso.
Knapsacks and bags
New pushups challenge obliques - leg positioning leg to the side
Bands – standard, overhead
Bands, turn around for throwing and overhead arm activities

Class 4 Lecture:

Why The Ab Revolution includes specific hand, wrist, and arm strengtheners.
Leg lifts to the back, hanging leg lifts, pull ups
Difference between hip flexors and abs
Neutral spine often not enough, or properly displayed in fitness materials

 

 

Class 4 Exercises:

"Thank you abs" exercise a fun challenge for abs and thighs
Downward dog series - high oblique challenge
Jumping spiders
Leg lifts to the back, hanging leg lifts, pull ups
New pushups challenge obliques - leg positioning leg out to the side
Exercise ball
Wheel barrow
Difference between hip flexors and abdominal muscles

Class 5 Lecture:

Why it isn't a great ab exercise when trainers throw your legs back down during leg lifts
Arching isn't the culprit – controlled extension and range of motion
“Ab-Only” Exercises are Not Good
The myth of isolation. Ab Revolution works abs and back at the same time and why.
Should You Work Your Abs Every Day or Every Other Day?
Sport specific abs – kayak, tennis, swimming

 

Class 5 Exercises:

Review leg lift positioning
"Swimming" on back
Wheelbarrow
Hinges, planches, supported arching,
Handstands and headstands
Sport specific bands – kayak, tennis, martial arts, swimming front and back
Using abdominal muscle to control spine position in moves to fight off attackers (combative applications)


Class 6 Lecture:

What Are All the Muscles Called?
Ab machines like the wheel
What About “Captain’s Chair?"
What About Abdominal Twists?
What About Ab Rocking Devices?
What About Electronic Ab Zapper Belts?
What About Miracle Liquids and Fat Burners?
What About Neoprene Waist Bands?
How Do You Flatten Your Abdomen?
How Do You Get a “Washboard?”
Ab Revolution code of Ethics

Class 6 Exercises:

Twists with weights –pro and con
Wheel
Hula hoop


Ab Revolution Code of Ethics

 

Hours Hours 7 and 8 for
Ab Revolution instructors
Ab Revolution code of Ethics Review
How to certify at each level
How to recertify
Written test
Practical test

 

To Become An Instructor, Contact Dr. Bookspan Directly

 

To Renew Instructor Status Annually:

Entry Level Ab Revolution™ Instructor:

  • Teach one year, either stand-alone Ab Revolution™ classes or incorporated into other exercise classes.
  • Identify Ab Revolution by Dr. Jolie Bookspan by name to your classes.
  • Send at least one "success story" of how students used The Ab Revolution to improve daily living or sports/recreation
  • Copy of current CPR certification

For Full Instructor, all the above plus

  • Benefit the Ab Revolution™ method through getting it recognized for insurance reimbursement or CECs.
  • Publish one article or interview for any magazine, newspaper or newsletter showing understanding of the benefits and real life applications of The Ab Revolution.

For Master Instructor

  • All the above plus personal interview.
  •  

 

AB REVOLUTION™ CODE OF ETHICS
Ab Revolution participants uphold this Code of Ethics

  • Others will look to you as a positive example and guide. Use healthy posture, movement and lifting patterns as part of your daily life. Maintain positive mental outlook. Don't be negative about yourself or others. Eat healthfully. Don't eat junk. Don't smoke. Lead by example.
  • Educate pleasantly. Don't proselytize.
  • If you do not agree with a concept, talk to Dr. Bookspan first.
  • Do not modify or change the method. Discuss innovations and ideas with Dr. Jolie Bookspan for appropriate additions.
  • Do not "BS" people. If you don't know the answer to a question, tell them so. Contact Dr. Bookspan-  AbRevolution @ DrBookspan DOT com -to discuss the information.
  • Identify The Ab Revolution™ by Dr. Jolie Bookspan by name when sharing principles or exercises.
  • Do not identify yourself or take any work or position as a trainer, instructor or any representative for Ab Revolution certifications or training materials unless authorized by Dr. Jolie Bookspan.
  • Do not collaborate with anyone who violates these principles.
  • We are drug free - no illegal drugs or performance enhancing substances
  • Use your expertise and knowledge of The Ab Revolution with the purpose of improving life and well being for colleagues and the public, over sales of products or classes.

 


 

The Training Manual - The Ab Revolution Book

The Ab Revolution Fourth Edition - No More Crunches No More Back Pain from Amazon.com in KINDLE.

The Ab Revolution FOURTH edition is also available in eBook from Kobo books

Coming 2015 - 4th edition Ab Revolution Print Edition. Apologies that the 4th edition in print, which I worked to finish for 2014 is delayed. I worked extra for my Academy students during the Fall 2014 semester, and could not finish the work needed to release the book. I will continue work and hope for late 2015.

Click HERE for Ab Revolution THIRD edition Print. Third edition in Print is paperback.

 


 

Don't Change These Concepts and Methods Back To "What You Know" (Ingrained Wrong) - These Methods Work Only As Written and Intended:

Henry Louis Mencken said, "Any man who afflicts the human race with ideas must be prepared to see them misunderstood"  Even so, please don't change my work back into what you know, or what others say, or what you learned somewhere else. his is different and works differently than the pop fads that have become ingrained in fitness and health. To paraphrase Bertrand Russell, "An untrained man's report of what a knowledgeable man says is never accurate because he unconsciously translates what he hears into something he can understand." My work is primary source, and often - not what we learned in school and the gym. Remember, that is good.

 

It is the nature of man to rise to greatness if greatness is expected of him.
— John Steinbeck

Knowledge speaks, but wisdom listens
— Jimi Hendrix

 

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Don't worry about people stealing your ideas. If your ideas are any good, you'll have to ram them down people's throats.
- Howard Aiken

 

 

 

That said, Be Healthy - Respect Copyright

Information, drawings, and photos are © protected copyright. To share or cite this article or any parts, put author Dr. Jolie Bookspan and link to this site DrBookspan.com at the top and bottom of your reprinting. A suggestion to get my books is also nice. No Derivative Works License means no changes to content, wording or links.

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If fixes your pain, send it to a friend (the article, not the pain) including full citation and links.
Pass goodness on. "Make health contagious."