The alternation of V-up is his abs exercise for several reasons. First, it is without equipment and you can do it anywhere. And it's stimulating in every way. "I love this move because it's a sneaky one," says Gozo, "the first reps always feel a bit easy, but then it starts to get tough!"
It targets the upper and lower abdominals, the obliques and the transverse. abdominis (a deep layer of abdominal muscles that wrap from your frontal body to the sides and are hard to target). "It does not take you too far from the spine like the crunch, and it's a functional movement, that is, your body to move how you move in real life." For more abstract abs movements, check out The Women's Guide to Bodybuilding )
Related: "I've done 50 Crunches every day for a month" Here's what s & # 39;
Here's how it was done: Begin by lying on your back, arms stretched over your head and legs flat. the left hand and foot up, the opposite leg will remain on the ground and the opposite arm will come to the ground, but do not reach your body to reach your lifting leg.
Lower to the starting position, then raise your left arm to your right leg, go down and continue alternating sides. Concentrate on lifting your body with your abs, instead of bending your back and simply reaching your arms to your legs. Your shoulders and back should leave the ground, Gozo says, and your back should stay straight throughout the exercise. Think V, not C! (For more awesome tips like this, hesitate Women's Strength Training Guide)
Related: This is the best exercise to clear your belly Belly, says science
Another advice? Try to synchronize your breathing with the movement so that you exhale as you elevate your body, says Gozo. This will help you target the transverse abdominals hard to activate, and will give you a boost to help you complete the movement. "The ultimate challenge is to try to never rest your shoulders or your legs on the ground, so you end up in a hollow hold," says Gozo. "It's going to burn!"
If regular V-ups are too difficult and you feel like losing shape, change the motion by keeping your forearm on the ground, for support and support. 39, leverage effect. To make the movement more difficult, at the top of the movement, add a slight twist to the raised leg to engage your obliques even more.
Related: The 5 minute workout that will reveal your metabolism
Gozo recommends completing 20 repetitions (10 on each side) for three sets. You can perform this exercise a few times a week, and Gozo particularly likes it for active recovery during a strength training. "Especially if you work a lot on the upper body, you can give your arms a little respite, while giving you absolute body movement," she says. When you rest between two sets of weights, try this move. It will definitely keep your core inflamed.