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Six Pack Building 101: V-Ups

Athletes in Motion
Athletes in Motion
October 20, 2017
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Target your rectus abdominus, the outwardly showing “6-pack” portion of your abs, with an advanced abdominal move, the V-up. Are crunches a bore for you? You can do 1,000 of them and you aren’t seeing results. If you already have a significantly solid mid-section, it’s time to take the next step in core training, move on up to the v-up. V-ups are excellent because they work your entire core including your abs and lower back. Secondarily they target your obliques and quads. Plus, they help with your flexibility.https://www.youtube.com/watch?v=wRCgPeligF4

How To Do V-ups:

  1. Lie on your back on a mat.
  2. Extend your arms straight out behind your head. The backs of your hands should be touching the floor and your palms will face the ceiling.
  3. Keep your legs together and point your toes to the ceiling.
  4. Keeping your legs straight, lift them up as you simultaneously raise your upper body off of the mat. Reach for your toes.
  5. Your body will form a V shape. Pause and squeeze your abdominal muscles as you reach the top of the movement.
  6. Then begin to slowly lower yourself back down to the starting position. Make sure that between each repetition that your upper back completely touches the floor. If it doesn’t, your hip flexors are doing most of the work, not your abdominals.

Trainer Tips:

Make it easier:If you want to work your way up to the full v-up, you can do this exercise one leg at a time. You will still reach up with both hands, but alternate legs between repetitions.Make it harder:To make the exercise more difficult, do not let your feet or the back of your hands touch the floor when you lay back down. This keeps your abdominals under constant tension.

Sample Exercise Plan:

  • V-ups 3 sets of 12
  • Scorpion plank press 3 sets of 10 on each side
  • Bench suitcases 3 sets of 12-15
  • Incline bench leg raises 3 sets of 10-12
  • Bent knee side leg raises on incline bench 3 sets of 10 on each side
  • Leg raises from hanging position 3 sets of 10-12
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