V-Ups

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If you have so much as a passing interest in building a rock-solid core or sculpting a six-pack, you’ll probably have heard by now that sit-ups and crunches aren’t the best way to go about achieving this. There are a few reasons for that, but one of the biggest is that they do little to work your lower abs, so even if you do sit-ups every day you’re more likely to end up with a four-pack than the full six. Fortunately, there are plenty of effective lower abs exercises out there you can use to round out your core routine, and one of the very best of them is the leg raise and reach exercise, As well as working your lower abs, the leg raise also improves the strength and flexibility of your hips and lower back, which is a considerable benefit for anyone who spends a lot of time sitting at a desk.

Target muscle:

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  1. Rectus abdominis
  2. External obliques
  3. Illiopsoas
  4. Tensor fasciae layae
  5. Rectus femoris
  6. Sartorius
  7. Adductor longus
  8. Pectineus

 

ABCDEF safety:

Alignment: Lie on your back with your arms at your sides, palms facing up. lift your legs off the floor as high as you can; at the same time, bring your chin as close to your chest as possible and clap your hands behind your legs. Keep your legs straight(Or bent for an easier variation) and your feet flexed. 

Breathing: Inhale when lifting your legs off the floor, exhale as you return to start

Concentration: The important thing is to have total control, try to keep the leg and back fully extended and reach to your leg as much as possible for best results.

Duration: start with 10 reps for 3 sets , increasing the reps and sets are according to your tolerance and fitness level.

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Errors: Rounding Back and Shoulders, One of the most common mistakes made during the V-sit is rounding the back and shoulders at the top of the exercise. A true V-up ab exercise results in the back and legs creating a V at the top. Bending your back forward takes the focus off the core and puts a strain on the lower back, leaving less control work for your abs making the exercise less effective.

Fluids: always make sure you’re hydrated before, after and during any exercise .

 

Take away tip

The V-Ups an effective way to target the rectus abdominis, external obliques, internal obliques, and hip flexors while improving core and trunk balance. You are not alone if you are unable to do more than 10 to 12 of the V-sit ab exercise before you reach failure. Feeling the burn means the exercise is working.

 

Q&A: Have you tried to engage V-Ups exercise in your workout routine?

If you have the answer please send it to (magazine@factsacademy.com) and receive 10% discount on the upcoming (CFT) certified fitness trainer course from FACTS.

 

 

 

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