📋 How to Do?
- Lie flat on your back with arms extended overhead and legs straight, engaging core to lift slightly off the ground.
- Lift your torso and legs simultaneously to form a V shape, reaching hands toward feet while exhaling for peak squeeze.
- Lower both controlled back to start, inhaling and resisting gravity to maintain tension.
- Perform 3 sets of 8-12 reps, emphasizing smooth motion over height.
Press low back down during V-ups to protect spine, bending knees if hamstrings feel tight, and progress reps gradually. Exhale on lift for bracing. Modify to scissor kicks if full V challenges mobility.
💪 Working Muscles
Primary: Rectus Abdominis (flexion); Secondary: Hip Flexors (leg lift); Obliques (stabilization)
Equipment Needed: None (bodyweight)
Difficulty: Intermediate
✨ Benefits
V-ups target upper and lower abs effectively, fostering explosive core strength and hip flexibility in routines. They enhance athletic transfer for sports. Consistent use delivers 20% ab endurance gains in 6 weeks.
🔥 Burned Calories
Burns Approx. 50-70 kcal per 10 min at moderate intensity
Metabolic Impact: Moderate, dynamic core work
Common Mistakes
- Using swing or momentum to lift, which minimizes ab work and risks momentum-related strain.
- Not reaching fully at the top, resulting in partial activation and reduced contraction.
- Jerky or uncontrolled motion, heightening back strain and form breakdown.
