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V-Up

A strong core provides your body with a stable, powerful base. This makes every action you take, from throwing to kicking, more effective. It also improves your balance, coordination, and stability.

The V-up is an excellent bodyweight movement that develops core strength. It is a dynamic exercise that targets the rectus abdominis, hip flexors, and obliques. The movement is suitable for beginner exercisers. Once you master the bodyweight version, you can increase intensity with the single-leg or dumbbell versions of the V-up.

This article provides a step-by-step guide to the V-up exercise and expert training tips. We’ll also offer set and rep guidance and programming tips for different workout splits.

Primary Muscle Groups

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Secondary Muscle Groups

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Iliopsoas

Muscles starting at your back, moving through your pelvis connecting just below your groin.

Equipment

Bodyweight

Who Should Do?

Athletes

The stronger an athlete’s core, the more effectively they will be able to transfer force through their torso. It will allow them to throw, kick, and punch with greater explosive energy. Soccer players, gymnasts, and martial artists are just a few examples of athletes who should include V-ups in their core training regimen. 

The V-up also increases an athlete’s stability and balance. This reduces injury risk when training and competing.

Fitness Enthusiasts

The V-up is an excellent choice for those looking to improve their overall fitness. By increasing core strength and stability, fitness enthusiasts will get greater spinal support. This will improve posture and reduce their risk of lower back pain.

The V-up will also help people increase their functional performance in everyday tasks. Strong and stable core muscles make everyday tasks like bending over, lifting an object, and twisting safer and easier.

This exercise targets core strength, which is essential for maintaining proper posture and supporting the spine. This reduces the risk of lower back pain.

Seniors

A strong core promotes balance and coordination and reduces falls in seniors. By including the V-up in their upper ab workouts, seniors can strengthen their core muscles, enhancing stability, balance, and coordination. As a result, they will be better able to carry out everyday tasks like walking, lifting, and bending.

As seniors build core strength, they experience better spinal support and reduced back pain, contributing to overall independence. 

Who Should Not Do?

People With Shoulder Instability

The V-up exercise involves extending your arms to a full extension beyond your head in a reclined position. This requires healthy shoulders that allow for a full range of motion. For people who suffer from shoulder instability, this exercise might worsen their condition. Trying to do it with this limitation may lead to improper alignment and an increased risk of dislocation.

If you suffer from shoulder instability, we recommend core exercises that do not require extending your arms overhead. Examples are crunches, cable side bends, and lying leg raises. 

People With Tight Hip Flexors

The V-up requires hip flexion to bring the lower body off the floor. If you have a problem with hip flexor tightness, this may be painful, difficult, or impossible for you. You should replace V-ups with exercises that don’t require hip flexion, such as crunches and Russian twists. You may also benefit from gentle hip flexor stretches and ab stretches.

Benefits Of The V-Up

Enhances Core Strength

The V-up exercise helps strengthen the core muscles. Through dynamic movement, it directly engages the rectus abdominis and hip flexors. Holding the top position of the exercise also increases isometric strength

Doing this exercise regularly will increase the strength of your core. 

Improves Balance And Stability 

The V-up exercise simultaneously lifts your upper and lower body from the floor. This requires a lot of balance and stability, forcing the body’s stabilizer muscles into action. Regularly doing this exercise will increase your bodily awareness, coordination, and stability.

Supports Lower Back Health 

The dumbbell V-up strengthens the muscles surrounding and supporting your spine. It guides and supports the spinal column, helping keep your spine aligned and reducing lower back strain. 

To keep your torso stable during the V-up exercise, your erector spinae muscles need to be engaged. These muscles are located on either side of the spine in your lower back. Their activation builds up the strength, which acts as a support to the spinal column. It helps keep your spine properly aligned, therefore helping to prevent a rounded back. Strong abdominal muscles also help keep the spine in a neutral position. They enhance core stability, keeping the center of the body tight and properly aligned.

Frequently Asked Questions

Are V-ups effective?

Yes, the V-up is an effective exercise for developing core strength and stability. It fully engages the abdominals, with an emphasis on the upper abs. This exercise also engages the obliques, iliopsoas, and quadriceps.

Can V-ups reduce belly fat?

No, V-ups will not reduce belly fat. To get rid of fat, you need to create a calorie deficit. The best way to do this is with cardio exercise and a reduced-calorie diet.

Do V-ups burn calories?

Yes, V-ups do burn calories. However, the caloric burn from this exercise is quite minimal compared to cardiovascular exercise such as running or using a rowing machine.

How to make V-ups harder?

To make the V-up harder, you can perform the exercise with one arm and leg at a time. Another way to make the exercise more challenging is to hold a dumbbell in your hands.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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