How To Do Medicine Ball V Up

Medicine Ball V Up Exercise

Medicine Ball V Up is an excellent exercise for developing the abdominal muscles as it simultaneously works both the rectus abdominis and transverse abdominis muscles.

It also engages the serratus muscles, hip flexors, hamstrings, glutes and lower back muscles as well.

The added resistance of a medicine ball makes this version of a V Up more challenging and intense for the rectus abdominis.

It will build a strong core and improve the level of stability, flexibility and mobility in the hips and lower back.

Medicine Ball V Up How To

  • Lie on your back and extend your arms and legs in a fully stretched out position. Take a secure grip on the medicine ball.
  • Take a deep breath, tighten your core muscles then exhale. Simultaneously raise your legs and arms up and off the floor at an angle in the shape of a “V”. Hold the position for a count of “one”.
  • Resist the weight of the medicine ball and your legs as you return to starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Medicine Ball V Up includes added resistance on the rectus abdominis with the medicine ball.

Thus, in this exercise it is better to focus on quality of form and technique than the number of reps.

Do only as many reps as you can in perfect form. Keep a slight bend in your elbows as you bring the medicine ball up and toward the center.

Keep your arms and legs as straight as possible. The closer your arms and legs are kept together, the more difficult the exercise.

On the return back to starting position, keep your heels and hands slightly off the floor.

Do not allow them to rest to maintain tension on the abdominal area.

VariationsV Up, Jackknife Crunch, Jackknife

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)

Medicine Ball V Up