Do you want to build a V-shaped abdominal? Here's the training plan
That V line is one of the most difficult to sculpt in your abdomen. This line is created by the junction of two muscles, the lower abdominals and the obliques. To make them burst it is necessary to perform specific exercises to achieve them.
1. Hanging leg raise
(Day 1)
Directions: Hang from a pullup bar with hands slightly wider than shoulder-width and palms facing forward, then raise your knees to your chest. To make it harder, keep your legs straight out in front of you as you raise them (as pictured).
Reps: As many as you can before hitting technical failure (bad form).
Sets: 3
Rest: 20-30 seconds in between each set
2. Ab wheel rollouts
(Day 1)
Directions: Kneel on the floor, grip the ab wheel, and roll it out directly in front of you until you lose tension in your core, then roll yourself back to start.
Reps: 15
Sets: 3
Rest: 20-30 seconds in between each set
3. Barbell Russian twist
(Day 1)
Directions: Grab the barbell in front of you with both hands, feet shoulder-width apart. Swing the bar to your left, and then swing to the right—that’s one rep.
Reps: 10
Sets: 3
Rest: 20-30 seconds in between each set
4. Reverse crunches
(Day 2)
Directions: Lie on your back with arms, shoulders, and legs extended out off the floor. Bend your hips and knees toward your chest, and then crunch your torso up and off the floor. Pause, then return to start. Use a resistance band to make it harder (as pictured.)
Reps: As many as you can before hitting technical failure (bad form).
Sets: 3
Rest: 20-30 seconds in between each set.
5. Heavy 1-arm suitcase carries
(Day 2)
Directions: As you stand next to heavy barbell, bend down, sinking your hips back, and grab ahold of the bar. Stand back up. Now tighten your core and slightly bend forward while keeping your back straight—this will engage your abs muscles. Walk 50 yards. Switch sides and walk back 50 yards. That’s one rep.
Reps: 50 yards in each direction
Sets: 3
Rest: 20-30 seconds in between each set.
6. Cable crunches
(Day 2)
Directions: Position yourself facing the machine, a few feet away, on both knees. Now grip the rope in front of you, and crunch your body in so your forearms come to your knees and your head meets the floor.
Reps: 15
Sets: 3
Rest: 20-30 seconds in between each set.
