As a dancer, I get most my ab exercises via yoga and pilates, so I make sure to add more explosive, full body exercises such as V-ups to help me build a six-pack. I try to add V-ups to my ab work out 2-3 times per week, and I do 3 sets of 10-12 reps each time. V-ups are great because they hit the entire rectus abdominus (six-pack muscle) that extends from your pelvic region to your sternum. It’s an intermediate level abdominal exercise that requires balancing on your sit bones while your torso and legs are lifted in the air. Also known as a jackknife sit-up, the V-Up is an effective abdominal exercise when performed correctly. The key is to fully engage your abdominal and upper back muscles for stability rather than relying on momentum, and it takes a certain amout of strength and coordination to do correctly.
Ab workouts become efficient only after you have eliminated the layers of adipose tissue covering your muscles, so for your abs to show you need to lower your body fat percentage. It is usually easier for a woman to lose stomach fat than for a man, but it takes longer for her to define her abs and build a six-pack. It takes patience, perseverance, thorough training sessions, and a proper diet to get you closer to your goal.
How to do V-ups:
- Lie down on a flat surface or mat.
- Start with your legs straight, then come up.
- Touch your toes, and then let your torso fall back down.
- Bring your legs up into the air, touching your toes again.
Oher exercises that are great for building a six-pack: Ab wheel roll out, barbell landmine, medicine ball slam, weighted crunches, the pike and cable side bend.
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