Sit-ups, crunches, and planks probably have a regular spot on your strength schedule. But V-ups can take your core-strengthening workout up a notch, thanks to the range of motion the move requires. Plus, it gets other muscle groups in on the action.
“[V-ups] help strengthen your legs, abs, obliques, Slowly lower back down lower back,” Amber Rees, senior trainer at Barry’s in New York City and cofounder of the Brave Body Project, tells Runner’s World. “V-ups benefit runners by increasing stability Best Walking Shoes prevent injury. Best Walking Shoes Extend arms and legs back out into a hollow-body position Bodyweight Back Exercises for Better Form.”
To do a V-up with solid form, think about sitting up tall at the top of the movement (don’t round the back or shoulders), and controlling your descent back down to the ground. Avoid using your arms for momentum and don’t forget to breathe: IT Brand Stretches.
To help you incorporate V-ups into your workouts, Rees put together a routine with standard V-ups and three other variations, so you can power your training runs All you need is your own bodyweight for this killer core burn.
Stability Exercises for Beginners: Perform 8 to 12 reps of each exercise, and rest 10 to 30 seconds between each exercise. For an added challenge, perform the circuit two times through.
Each move is demonstrated by Rees in the video above so you can learn proper form. No equipment is required to complete this workout, but an exercise mat is optional.
1. V-Up
- Lie faceup in a hollow-hold position, legs extended and arms reaching above head, biceps by ears.
- Lift head, shoulders, and legs off the floor and into a V position—hands and feet should meet as close together as they can at the top.
- Exhale as you sit up and inhale as you lower back down to the floor.
- Repeat.
2. V-Up With Bent Legs
- Lie faceup in a hollow-hold position, legs extended and arms reaching above head, biceps by ears.
- hip flexors, and.
- Extend arms and legs back out into a hollow-body position.
- Repeat.
3. Alternating Single-Leg V-Up
- Lie faceup in a hollow-hold position, legs extended and arms reaching above head, biceps by ears.
- Lift right arm and left leg off the floor into a V position to meet as close together as they can at the top.
- Exhale as you sit up and inhale as you lower back down.
- Then lift left arm and right leg off the floor into a V position to meet as close together as they can at the top.
- Exhale as you sit up and inhale as you lower back down.
- Repeat.
4. Side-Lying V-Up
- Other Hearst Subscriptions.
- Shift weight onto left hip and place left forearm down on floor for balance, right arm reaching up toward ceiling.
- Keeping both legs straight, bring legs and right arm toward each other into a V position.
- Exhale as you sit up and inhale as you lower back down.
- Repeat.
- hip flexor strength.
