Acquiring a V-line requires strengthening lower abdominals while simultaneously burning abdominal body fat. Try this circuit-based workout that includes a 10-minute HIIT session to get started on this path to V-lines!
Abs that appear on vanity Tumblr posts and gym selfies are the result of genetic predisposition, diet and exercise – but with proper training you can develop your own v line.
Mountain Climbers
Mountain climbers offer an effective and non-strenuous way of adding core work into your workouts without placing undue strain on joints. This exercise involves alternating leg driving movements which target abs, back, shoulders and hips as well as stability and balance training that develop core strength more effectively than crunches or sit-ups.
Mountain climbers not only strengthen core muscles but can help you burn calories as well. A person weighing 185 lbs can burn an estimated 335 in just 30 minutes when performing the exercise at a moderate pace – making mountain climbers an invaluable addition to any cardio or fat-burning workout!
If you’re new to Mountain Climbers, it’s essential to start off slowly and gradually increase reps as your comfort with them grows. Incorrect form and fast repetitions may lead to injury or discomfort; if this occurs for you, please consult a physician or physical therapist prior to adding Mountain Climbers into your workout regimen.
Start in a high plank position with shoulders-width apart hands, as if performing pushups. Make sure your back is flat and core engaged before drawing your right knee in toward your chest before extending it back out again – repeat this motion with left leg and switch legs every set number of reps.
As you practice mountain climbers, you’ll likely notice that their movements become faster and harder – this is a sure sign that your strength in this movement is growing while improving its form.
As well as mountain climbers, incorporate exercises that target your abs and lower back, such as bridges, plank variations and side crunches into your workout regime to ensure that your core is trained enough to support other exercises or movements effectively. This will ensure that it remains strong throughout all of your movements and workouts.
Mountain Climbers don’t just focus on working your core; they also target pectorals – the muscles responsible for moving your arms when pushing with shoulders – as well as your triceps by aiding elbow extension and arm adduction. You can take this exercise one step further by placing both feet up on a bench to create a decline plank position to further target obliques and lower back muscles.
Reverse Crunches
The reverse crunch combines core strength with spine stabilization into an effective exercise to positively impact body functions and aesthetics. To perform it properly, lie face-up on the floor with knees bended to form a 90-degree angle with hips before pulling legs up toward chest in a controlled manner pause briefly at top.
As part of your ab workouts, this exercise can be an invaluable asset, targeting lower abdominal muscles including the rectus abdominis (six-pack muscle) and transverse abdominis (deep core stabilizer). To do it correctly and avoid straining back or neck muscles properly – especially for beginners – start out slowly before gradually increasing reps as strength builds up.
As mentioned, it is also essential not to stoop too low during this exercise, otherwise the exercise becomes a leg raise which targets hip flexors more than abdominals. While momentum may tempt us during these exercises, we advise keeping the movements slow and controlled in order to avoid lower back pain or injury.
Add resistance band to your setup for an additional challenge when performing reverse crunches. Secure one end around a stationary object, and wrap the other end around your ankles so there is tension when in a lowered position. As you perform your crunch as normal, but as you lower yourself further against its resistance as your core remains under tension you will also be fighting against its resistance to ensure you maximize results from this exercise.
Once you’ve built up sufficient strength, adding roman chair leg raise (also known as captain’s chair leg lift) into your routine can further target lower abdominal muscles while providing an awesome burn for legs and glutes.
Push-ups
Push-ups may appear straightforward: lower to the ground and then push back up — yet this classic bodyweight exercise can develop serious strength. When used as part of high-intensity interval training (HIIT), CrossFit training, or your regular strength training regimen, pushing yourself up and down will stimulate several upper body major muscles for total body development – creating strong chest, shoulders and back muscles in an instant!
Push-ups are designed to work your pectoralis muscles, but when performed properly they also work your shoulders, triceps, and core. For maximum benefit, Zetlin advises performing each rep slowly and controlled to ensure proper form. When performed correctly you should feel your muscles engage as you hold yourself up without falling out of alignment or sagging downward; any such movement indicates that this exercise may be too challenging for your current level of strength.
Start out slowly: starting out by doing one or two sets of push-ups a day is an excellent way for beginners to build strength and endurance. Gradually increase the reps until completing even one push-up is an effortful task that requires effortful completion. Just be careful you aren’t aggravating existing injuries by engaging in push-ups; if pain or discomfort arise, seek guidance from an accredited trainer, physical therapist or healthcare provider for specific advice and modifications.
Add some fun variations to your push-up routine for some added variation:
Power push-ups are more challenging than regular push-ups because you use more upward force by pushing off of the ground and clapping while in plank position. Clap push-ups may also be performed by clapping below your chest in air during push-up position; both variations will strengthen arms while helping you burn more calories faster – two important components to helping lose weight more quickly.
Sit-ups
Sit-ups are a classic bodyweight exercise that strengthens multiple muscles while building core strength, relieving back pain, increasing energy levels, toning abdominal fat for weight loss, and burning belly fat to promote toned abs. But for optimal performance it is crucial that proper form is followed and precautions taken against neck or lower back injuries – such as lying on a decline bench for extra challenge!
Sit-ups offer many advantages; their main goals being strengthening abdominal muscles and increasing spinal flexibility for better posture. Furthermore, sit-ups work to strengthen hip flexors and transverse abdominis muscles – deep muscle groups essential to physical movement such as bending your legs from hips and lifting off of ground; simultaneously strengthening transverse abdominis ensures strong core support. Through regular sit-ups these deep muscle groups become stronger and can aid you when lifting heavy loads or powering through movements more powerfully.
Sit-ups can help improve balance and coordination while strengthening the core, helping prevent injuries while engaging in various sports and activities. Situps may even serve as part of a pre-bedtime routine to relax back and hip muscles before going to sleep.
To perform a standard sit-up, lie on the floor with feet flat and knees bent. Secure your feet in a brace or hook them to an object for additional support if they become unstable during exercise. For enhanced abdominal engagement, cross your arms across your chest or place them behind your head without pulling on your neck – these moves increase abdominal engagement! Alternatively, try the Janda sit-up which disengages hip flexor muscles in order to force abs to work harder!
Once you’ve mastered the basic sit-up, more challenging variations may present themselves to provide additional challenges and build your core strength. Do fewer reps in multiple sets for increased endurance; just be sure to give yourself plenty of rest between sets in order to preserve your muscles’ integrity.
