The Ab Revolution™ Syllabus

The Ab Revolution™
No More Crunches No More Back Pain
Revised third edition (expanded) training book now available

The Ab Revolution™ is a revolution in core training – a complete change in thinking and using your body for real life. The Ab Revolution™ works your abdominal and core muscles without crunches or forward bending. Why not? Crunches don't teach you to use your body the way you need for real life once you get off the floor. Moreover, crunches, leg lifts, and all other forward bending exercises are the last thing you need after a day of bending forward over a desk, steering wheel, and everything else.

With this new method, you get a workout for your abs and back, at the same time that you also learn to use your core muscles the way you need for real life when standing up, moving, and exercising throughout the day. The Ab Revolution™ retrains your core to prevent swayback, lordosis, facet joint pain, and low back pain from these conditions.

Ab Revolution™ exercises use weights, bands, your own body weight, and your brain in new and fun "core retraining" exercises from simple to challenging to learn to:

The Ab Revolution™ will change your thinking and knowledge of conditioning, posture, and health.

1. What is the Ab Revolution™?
The Ab Revolution is a revolutionary core training method—no crunches or forward bending. It combines sports medicine with fun exercises. You get a workout at the same time that you retrain your muscles and spine position for healthier movement for all your activities. The Ab Revolution has two components. The first is to learn how to consciously use your core to reposition your spine away from injurious positioning into healthful position for back pain control during everything you do. Lower back and facet pain from hyperlordosis is quickly stopped without doing exercises or strengthening. The second component uses the new healthy positioning during innovative exercises for healthier and more effective exercise than conventional core training.

As a back pain control method, The Ab Revolution is done, not by tightening or exercising, but simply using core muscles to move your spine out of unhealthy position, and to maintain healthy vertebral angle during daily life. As an exercise for fitness, weight loss, and core muscle workout, Ab Revolution exercises can be done in the gym, weight room, at home, and during favorite sports and everyday activities. All the exercises can be put together to music as a hi-energy fitness class.

The Ab Revolution was developed by Dr. Jolie Bookspan, a military scientist, in response to the high incidence of back pain from conventional abdominal exercises, and lack of transfer to daily life.

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.

Forward bending at the neck, back, and hip for exercise trains rounded posture and is a known factor in neck and back pain, and is counterproductive for most people after a day of sitting.

Strengthening alone will not fix an injury or pain, and will not change injurious body positioning. Plenty of muscular people have pain. Unhealthy spine ergonomics, common during exercise, sports, and daily life, can compress the joints and discs of the back no matter how strong the muscles. The exercises strengthen abdominal and back muscles (simultaneously) while specifically teaching how to use the core muscles to maintain healthful spine position during the exercise, and to transfer that knowledge of positioning to all activities during the rest of your day.

The Ab Revolution dispels old myths, for example, to use abs you must tighten them or “suck them in” or “press your navel to your spine.” Tightening does not change injurious spine position or put you into healthy position. You cannot breath in well or move properly when you hold your abdomen tightly. Another myth is that you must keep your knees bent during exercises to “keep your back in proper position.” If it were true that you have to bend your knees to protect your back, how are you supposed to stand up and walk away? It is not your knees that position your lower spine, but your abdominal muscles. The Ab Revolution teaches you specifically how to use your abdominal muscles to move your spine and hold it in healthy position.

Another benefit of The Ab Revolution is to put health and fun back into fitness training. “Fitness” is often unhealthy because of fads, emphasis on cosmetic appearance regardless of the toll on the joints, lack of information about how muscles really work, and lack of transferring healthy movement skills to everyday life. The motions and exercises used in The Ab Revolution are functional. That means they train the body and muscles in the way they need to function in real life, standing, and moving, not just when lying on the floor.

3. What Kinds of Back Pain Can The Ab Revolution™ Help?
The techniques directly retrain your core to prevent hyperlordosis (swayback) and the facet joint pain and low back pain resulting. Interestingly, an x-ray may show reduced lumbar lordosis (flat back) but the patient may be helped by the repositioning of The Ab Revolution. The reduced movement ability of their spine has less tolerance for slouching to end range, since the end range is reduced. A slighter lean may pressure the less mobile spine. In other populations, hyperlordosis can reduce needed space around spinal nerves and discs, increasing the pain from other conditions such as degenerating and herniating disc, stenosis, and impingement. Stop the source and stop the pain.

4. Crunches hurt my neck and sometimes my back. Will Ab Revolution™ exercises hurt my 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.

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, 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. I have osteoporosis or herniated discs in my neck or back. Can I use The Ab Revolution™?
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. Check with your health providers to work sensibly to increase your health and physical abilities using The Ab Revolution.

8. Is It Scientifically Researched As Effective?
This method was developed over many years in the lab and in real life with several thousands of students and participants, testing combinations of established and proven sports medicine rehabilitation techniques and physical training methods, then integrating them into real activities. Back pain patients with lordosis and facet pain usually fix their pain from those problems after a single office visit instruction. Ab Revolution functional core retraining was found to relieve lower back pain more effectively than conventional physical therapy (Medicine and Science in Sports and Exercise, Volume 38:5, 2006), and conventional exercises and Pilates (Medicine and Science in Sports and Exercise, Volume 37:5, May, 2005). More work has identified three kinds of hyperlordosis that are relieved using Ab Revolution techniques (Medicine and Science in Sports and Exercise, Volume 39:5 Supplement May 2007). Ongoing work continues in identifying injury preventing movement technique and healthful core and back strengthening methods.

9. Where Can I Learn More and Try The Ab Revolution™ ?

- Learn the concepts and try exercises now with this quick-start article: How to exercise your abs without crunches
Read the same free abs article en Français

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

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 lumbosacral 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 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

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 Medalist, 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 Kwan 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

And More for Every Day Life

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

Want to Try The Ab Revolution™?

Free article to see how it works, fix some back pain, and try some fun exercises:
The Ab Revolution - How to work your abs and back at the same time without crunches.

For Ab Revolution™ workshops:

This is not an ordinary exercise class. Be prepared to excite 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 Isometric ab lying down 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: Iso abs, planks, extensions Pushup position – arm and leg up Yoga poses with and without abs 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: "Thankyou abs" exercise a fun challenge for abs and thighs Downward dog series 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 abs
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 abs to fight off attackers
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 Tantrum 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 Renew as 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 documentation of teaching, with with one "success story" of how at least one student used The Ab Revolution to improve daily living or sports/recreation - Copy of current CPR certification For "Lieutenant Level" instructor, all the above plus - Benefit the Ab Revolution™ method through getting it recognized for certification through a new agency, recognized for insurance reimbursement, or CECs. - Publish one article or interview for any magazine, newspaper or newsletter showing understanding of the positive benefits 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 and encourage others, to follow the same. Be a living example.

- If you see others using unhealthy body mechanics, ask first, then only educate pleasantly.

- Work to support the Ab Revolution method. Speak favorably. If you do not agree with a concept, talk to Dr. Bookspan first.

- Strive to make your expertise and knowledge of The Ab Revolution available to colleagues and the public with the purpose of improving life and well being, over sales of products or classes.

- Do not modify or change the method. Discuss innovations and ideas with Dr. Jolie Bookspan for appropriate additions.

- Do not "B.S." people about the method. If you don't know the answer to a question, tell them so. Contact Dr. Bookspan to get 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.

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