How to Do V-Ups + Mistakes & Variations

start by sitting on the ground with legs lengthened out in front of hips then lay down on your back stretching arms back behind shoulders keeping your back flat contract your core then lift your arm head neck and shoulders off the ground while also lifting up your legs to crunch with your abs your legs should lift to form around a 45 degree angle and arms just stretch towards your feet then continue to repeat the same lowering and lifting sequence when lowering legs and arms back down to the ground between the crunch it's easy to let your muscles relax which can cause your back to arch try to keep your back and core tight throughout the entire move maintaining constant stabilization a common mistake is to move too fast by using momentum during the lift in the crunch VF should be a slow and controlled as possible by going slower with more concentration on form you'll use more muscles in your core and be able to go deeper into your transverse abdominus for maximum benefit and strengthening back and core be sure to keep your hips even during the lift and not Peter off to one side maintaining balance helps to keep the focus of the exercise and the abdominal scales see it can be made easier by keeping your legs on the ground having your lower body stable and grounded you can strengthen the muscles in your core and still perform the exercise by lifting up arms head neck and shoulders upwards until you're ready to lift up your legs scales by alternating legs this move will be a little less intense begin the V up in the same way you would the regular version but when lifting up head neck and shoulders only bring one leg up towards your middle like crunching lower arms and legs back down to the floor then repeat the list with the other leg continue to move with each leg separately lifting and lowering advanced after listing arms up toward seats hold the crunch and Paul's hands forward maintaining a tight core continue deep breath in and out while reaching towards toes and maintain a strong back without rounding your spine this will challenge your lower abdominal muscles and balance you .

Video Description:

Make your ab time count by perfecting this full-body crunch!
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How to Do Plank + Mistakes & Variations

starts in a tabletop position vacuum your wrists directly under the shoulders and the knees underneath the hips create a solid foundation for the upper body by spreading your fingers wide and keeping the palm spot one foot at a time extend the legs long stepping back into your plank the body should be long and flat just like a board or a plank of wood to create length it is fine imagine your tailbone is reaching towards your heels and the heels are lengthening toward a wall behind you create that stain lengthening energy by reaching your crown of the head forward so making sure to keep your gaze down between your hands wings are designed to fire up the core keep your abs engaged by drawing your navel into the spine activating the lower transverse abdominals don't forget to breathe if your hips are sagging towards the floor it's a sign that you're not properly engaging your core make sure to lift and lengthen the lower back keeping the ABS active also keep the legs active by squeezing your inner thighs end this will prevent the lower back from collapsing inward if your butt is lifted into the air you're also not properly engaging your core first realign your shoulders to be directly over the wrists as they've most likely shifted back activate the muscles in your upper back by internally rotating your triceps and towards the ears this will create support for your shoulders then continue to draw the lower belly up and end to keep the core engaged lower impact if you have tenderest modify by slightly turning the risk powers you can also use a yoga block underneath each hand focus on ass to make this movies are more challenging for your core and to take some of the work out of your shoulders bring your planks down to the forearms your elbow should stack directly beneath the shoulders and your forearms should remain parallel advanced start by lifting each foot alternating sides progress by lifting your foot and holding it off the ground and finally live the opposite hand out to shoulder height .

Video Description:

Learn how to master one of the best exercises for strengthening your core -- and toning your entire bod.
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