It doesn't include exercises for beginners like sit-ups or leg raises.
This is a training manual for building powerful, steel-hard abs.

If you try it yourself, you'll find that some of the exercises are beyond your current capabilities. However, once you overcome them and are able to do them even once or twice, you'll find yourself sporting abs of steel before you know it. This is a book that will have you saying, "The secret to Russian power is different even in its abdominal training!" and "As expected of Master Pavel!"

I would recommend this book to people like this!

● People who are obsessed with power and believe that "strength is more important than appearance" ● People who don't have the money to buy machines ● People whose "stomach" is always targeted in martial arts matches ● People who easily hurt their lower backs (when the cause is in the abdominal muscles)
● People who get hit with a body blow by a bad friend at school and are left crouching and unable to get up ● People who can't sit still when they hear the phrase "abs of steel"... etc.

[table of contents]

PART 1: How to completely isolate your abdominal muscles for faster, more consistent results

○Abdominal muscle anatomy ○Training equipment that strengthens abdominal muscles ○Laws of kinesiology ○Discovery by Dr. Yanda ○Introduction of the Abdominalizer™ ○Proper use of the Abdominalizer ○Q&A

PART 2: How to connect your abdominal muscles with other muscles to improve athletic performance

○ Russian ballet legs ○ Various sit-ups ○ Scissors sit-ups ○ Swiss ball crunches ○ Jackknife push-ups (using rollers)
Jackknife push-ups (without rollers)
Jackknife Push-Up (Spetsnaz Version)
Jackknife push-ups (using knees and elbows)
One-Handed Jackknife Push-Up (Spetsnaz Special)
○Hand walks, push-ups ○Dragon flag

PART 3: Strategies to protect your spine and strengthen your core

○ Full Contact Twist ○ Saxon Side Bend ○ Suitcase Style One-Hand Deadlift

PART 4: Power breathing to become a champion

○ Bend a candle ○ Blow out a candle flame ○ Strengthen your respiratory muscles using your elbows ○ Try using an abdominal lifter ○ Master the vacuum technique