V-Up

V-Up is an advanced core exercise that effectively trains the abdominal muscles, especially the lower and upper parts of the rectus abdominis, as well as the hip flexors. The exercise requires you to lift both your upper body and legs at the same time, making it a challenging and intensive way to strengthen your core.

Correct Form and Technique

How to perform a V-Up correctly:

  1. Starting position: Lie flat on your back with your arms stretched out behind your head and your legs together.
  2. Lift: Tighten your core, lift both your torso and legs at the same time, and try to meet in a "V" position, so that your hands touch your toes.
  3. Back to start: Lower both upper body and legs back to the ground at the same time, with control. Avoid swinging or using momentum.

Watch this video for a demonstration:

Common Errors

Avoid these common mistakes to get the most out of V-Up and reduce the risk of injury:

  • Arched back: Keep your lower back in contact with the floor when you lower your legs to avoid strain on your back.
  • Use of Momentum: Avoid using momentum to get into the "V" position. The movement must be controlled and guided by the core.
  • Bent knees: Make sure to keep your legs straight throughout the movement for maximum activation of the abdominal muscles.

Modifications and Variations

If V-Up is too demanding, or if you want variety, try these options:

  • Bent-Knee V-Up: Keep your knees bent as you lift your legs to reduce the difficulty.
  • Weighted V-Up: Hold a small weight or medicine ball in your hands to increase resistance and make the exercise more challenging.
  • Alternating V-Up: Lift one arm and the opposite leg at a time to improve balance and coordination.

Here's another video showing a modified version:

Number of Repetitions and Sets

Adjust sets and reps based on your fitness level:

  • Beginners: Start with 3 sets of 8-10 repetitions.
  • Advanced: Increase to 4 sets of 12-15 repetitions for a greater challenge.
  • Experts: Try 5 sets of 15-20 repetitions with extra resistance for maximum effect.

Breathing technique

Breathe correctly to improve stability during the exercise:

  • Breathe in: Take a deep breath before lifting your torso and legs up.
  • Exhale: Exhale forcefully as you meet your legs in the "V" position.
Back to blog