How To Do V-Up

V Up Exercise

V Up is a great exercise for working the abdominal muscles.

It simultaneously works both the rectus abdominis and transverse abdominis muscles and engages the serratus muscles, hip flexors, hamstrings, glutes and lower back muscles as well.

V Up helps build a strong core and improves the level of stability, flexibility and mobility in the hips and lower back.

This exercise is an excellent finisher in an abdominal workout routine as it gives the lower back a nice stretch.

V Up How To

  • Lie on your back and extend your arms and legs in a fully stretched out position.
  • 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 your bodyweight as you bring your arms and legs back down to the floor.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

V Up generates a strong contraction at the top position. The key is to find an angle where you can get maximum contraction on both the transverse abdominis and rectus abdominis.

Generally, the angle would be similar to a “V” shape. Focus on your form and maintain the angle that gives you a better feel on the exercise.

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

Another key feature of V Up is continuous tension. 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.

Variations: Jackknife Crunch, Jackknife

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

Routine for Muscle Gains: n/a

V Up