How to do V-ups? Correct form and muscles worked  

V-ups, also known as V sit-ups or oblique V-ups, is a full-body core exercise that develops massive core strength and also works multiple muscles at the same time. It basically includes the core and major lower body muscles and can be done almost anywhere with just your body weight, though you can add weights to make the exercise more challenging.

Additionally, this core strengthening exercise challenges your balance and benefits the spine too. Overall, it is a great foundational exercise to increase core strength and stability, which further helps with movements such as running, walking, lunging, squatting, and more.

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How to do V-ups correctly?

Follow the given steps to perform this exercise in the correct form:

• Take a seated position on an exercise mat with your feet and hands on the floor. Engage your abdominal muscles by pulling your belly button towards your spine and then slowly lift your legs off the floor. Ensure that you are at a 45-degree bent with your torso.
• Now reach both arms straight or reach them up towards your shins, whatever feels comfortable.
• Maintain a stable spine and core posture throughout the exercise and do not round your shoulder muscles forward or down. Take long deep breaths throughout the move.
• Hold this V position for a few seconds and before you reach the floor, hold again and repeat the entire exercise a few times more.

When done correctly in the right form, V-ups primarily target the core and lower body muscles. This includes obliques, rectus abdominis, adductors, hip flexors, glutes, and quadriceps.

V-ups target the core muscles and help build abs. (Photo via Pexels/Pikx By Panther)

What are alternating V-ups?

While standard V-ups can be challenging for beginners, starting with an alternate leg version can make movement easier and also add variety to your session.

This variation requires you to lift one leg at a time and targets your obliques even more. To do this variation:

• Lie flat on your back on an exercise mat and extend your legs straight out in the front. Place your arms down on the sides. From there, lift your right leg towards the ceiling and then lift your left leg off the floor while squeezing your glutes.
• Engage your abs and push your lower back into the floor as you lift your legs towards the ceiling. Now crunch your upper body as you reach your left arm towards the toe of your right leg. Reach up as high as you by pressing your lower back into the floor and slightly rotating towards your right leg.
• Now lower the raised leg while lifting the other leg towards the ceiling and crunching up to reach your opposite foot.
• Keep alternating sides and make sure that your lower back is firmly pressed into the floor.
• If you are a beginner, bend your knees to crunch up easily and quickly.
• Repeat the exercise a few times more.

V-up workouts are beginner-friendly exercises that offer several benefits. Not only does this exercise strengthen and stabilize the core, but it also helps target the hip flexors and gives definition to the abs. It promotes balance and core stabilization while also working on improving your overall posture.

Oblique V-ups target the hip flexors and adductors. (Photo via Pexels/Polona Mitar Osolnik)

You can add V-ups and their variations to your full-body or core workout session. However, if you have any neck or back issues, consult a doctor or physical therapist to determine whether this exercise is safe for you.

Always remember that if not done with the right form, this exercise can stress the neck and lower back and lead to pain and injuries. While doing this core exercise, you can expect to feel a burning sensation in your core, but if you feel sharp pain, then stop immediately and rest for some time. Also, avoid this exercise if you are pregnant.