The coveted “Ab V”  is something few have but many people want.  Let me start by saying that in order to actually SEE the ab V you must be pretty darn lean!   You can exercise until you’re blue in the face, but if you don’t have low body fat, you won’t be able to actually see your abs!   However, you can do these exercises while you are in the process of getting lean.  Once the layer of fat is gone, your shape will start to emerge.

Reverse Crunch – Garhammer Raise 

Do 3 sets of 15 repetitions 

Russian Twist For Ab V 

 There are several exercises that mimic the russian twist.  In general, any twisting exercises with weight will help you to define your obliques (sides of your lower abs)

 Do 3 sets of 16 (counting both sides as one repetition)  

Hanging Leg Raises for Ab V

Do these until failure – 3 sets total 

If you can’t  do this version there are several others that will work in place of this more advanced exercise.

This one is great if you lack the arm strength and grip to hang from a bar. Do these until failure  3 sets.

If you can’t preform the last 2 exercises, then you can use the romain chair at the gym to get your desired results.   3 Sets of 15 reps 

Twisting, Hanging Leg Raises 

Do these until failure – 3 sets 

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These exercises are ways of defining your ab v, however, any time you work your core, you are working all the muscles of the abdominal area.  So, just because these are specific exercises for that body part, it doesn’t mean that the rest of your abs are  missing out!!

Adria

CPT, BS, CES, PES

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