Table of contents
- What is the V-Cut abs ?
- To get V-Cut abs, decrease fat mass
- The 10 Best Abdominal Exercises
- A warrior training
Model : Victor Cachera - Pic by Anthony Dehodencq
Beautifully called Apollo belt, Apollonian lyre or Adonis belt, the V-Cut abs is particularly aesthetic on an athlete’s body. Its visibility depends on the characteristics of your anatomy, but here are my tips for developing it and putting it to the best value.
What is the V-Cut abs ?
Obtenir le V des abdos donne à votre silhouette une ligne incomparable. La développer se fait sur plusieurs fronts.The V-Cut abs is composed of oblique muscles located laterally on the trunk. The external and internal obliques compose, with the right and the large serratus, the abdominal belt. The external oblique is a large flat muscle located on the internal oblique, which itself covers the transverse muscle.
Large and powerful, the obliques fit in the lumbar region and along the iliac crest. They fan out to the abdomen.
They allow lateral inclination, trunk rotation, and pelvis survey. Orienting the trunk to the right involves the right muscle. The obliques are also engaged during the active exhalation, completing the abdominal strap, for a tonic posture.
To carve the V-Cut abs, you have to act on several fronts. I explain this to you right now.
To get V-Cut abs, decrease fat mass
For abdominals, and therefore obliques visible, it takes little fat: about 10%.
To burn abdominal fat, no mystery, it is necessary to reduce the caloric contributions.
I suggest you remove as much as possible carbohydrates and, in general, all processed foods. Beware of starchy foods, such as potatoes, bread, pasta, which are also carbohydrates.
I favor safe, local and organic foods: free-range meat, fish and eggs, for quality protein. I consume a lot of vegetables, fruits, legumes and oilseeds for fiber, vitamins, and minerals.
The 10 Best Abdominal Exercises
One of the most loved and hated of all abdominal workout routines, there’s no beating planks when it comes to building a solid core. Form is everything. Begin by stacking shoulders directly over wrists, keeping palms flat on the floor.
No rounding your back here—keep your core engaged throughout by tucking in your tailbone. Feet should be hip-width apart, and follow a straight line from shoulders to glutes on down. Begin by holding for 30 seconds, aiming to increase with each workout.
Now that you’ve got the basic plank form mastered, it’s time to build on it. The forearm plank follows the exact form as above, except this time you’re propping up your upper body on your elbows instead of your hands. As with the traditional plank, start at 30 second holds, increasing incrementally.
Lateral Plank Walk
Small movements made while in a plank position help to target each and every muscle within the abdominal group. To perform this movement, begin in a classic plank position, this time moving right arm and leg simultaneously out to the side. Give yourself enough room to complete several “crawling” reps in the right direction, and then switch sides to go left.
Bird Dog Crunch
Begin in a table top position: palms down, arms stacked beneath shoulders, and knees stacked beneath hips. While extending your right arm straight in front of you, at the same time extend your left leg behind.
Imagine a straight line going from hand, to neck, to back, to foot. Now pull your hand and knee in and under your abs on an exhale, engaging your core. Repeat for desired number of reps and then switch sides.
Plank with Spinal Rotation
Begin this movement in a classic plank. Starting with your left arm, reach up and extend towards the ceiling as you rotate outward to the right side, causing ankles to stack on top of one another.
Your right hand remains palm down, with shoulders and hips now stacked perpendicular to the floor. Repeat this for desired number of reps and then switch sides.
Plank to Downward Dog Tap
Starting in a classic plank position, begin to move your hips upward, towards a Downward Dog position. Reach back with left hand to tap right foot, returning to plank position in between switching sides.
Forearm Plank Rock
This is a small movement with a big payoff for the entire core. Beginning in a forearm plank position, push your body forward in a rocking motion so that your shoulders move in front of your elbows. Hold for a beat and then rock back to starting position to complete one rep.
Begin this class cardio ab movement in a plank position. Alternating legs, step each foot forward as if to bring knee to elbow.
This static movement is identical to the plank with spinal rotation above, minus the rotation. Instead, once you’ve rotated to the side, hold for as long as possible, repeating on alternating side to complete a rep.
Think of this plank movement as a mountain climber with both feet. Starting in a plank position and using a hopping motion, bring feet under core to the right. Hop to return to starting position and on the next hop, bring feet in and under to the left.
A warrior training
Fractional high intensity
My solution for losing fat is to exercise on an empty stomach, to keep insulin at a low level. I am planning a hearty meal recovery after training.
To quickly burn fat, I advise all exercises like HIIT or Tabata, every other day or three, to allow the muscle fibers time to rebuild: squats jump, burpees, mountain climber, climb knees, by 10 or 20 repeated 5 times.
The static or dynamic sheathing is excellent for a champion line. It is done every two or three days. I imply the obliques by insisting on the lateral ones.
I like the side sheath: in support on the forearm, the two legs are one on the other, then I form a firm line, holding the pelvis well for 20 seconds. Sometimes I complicate the work by raising the upper leg, tight. I’m doing the other side.
The Spiderman sheath (when climbing on the walls) is also very nice by its cross movement, to be done in 20 seconds.
You can workout the abs without equipment ! Linked to the pelvic muscles, the obliques develop particularly well with rotating crunches.
Exercises to try: bike crunch, ankle touch, leg lift, side bending of the bust on the side, alternating 90 °, kneeling on the ground. In the repetition of 15 to 20 for each one of your choice, in sets of 2 to 3.
My personal advice:
The obliques gain to work in long series and without additional weight, to avoid taking too much volume. Indeed, oblique muscles too developed break the silhouette and, through an optical effect, reduce the upper body.
The silhouette is a set of muscles that form a harmony and balance each other. The design of your obliques will be magnificently highlighted by broad shoulders, a slender waist and a well developed right.