Exercises Involving V-Ups

The V-Up exercise -- also referred to as the Jackknife or Pike -- is a challenging core exercise that primarily strengthens your abdominals. When executed correctly with slow, controlled movements you will also engage your quadriceps and obliques. Performing this exercise regularly will reap a number of benefits including stronger abdominals, increased flexibility, and better posture. No matter your fitness level, you can find an effective variation to the V-Up that will best suit your ability and fitness goal.

  1. The Basic V-Up For Beginners

    • Starting from a tuck position on the floor -- your knees bent and pulled towards your chest while your palms rest on the floor -- take a deep inhale and then exhale as you slowly push your legs forward without touching the floor. Be sure to keep your chest lifted, back straight, and your abs in tight. Inhale and then exhale as you slowly pull your knees back to your chest. This completes one basic V-Up. Repeat 10 times to complete one set.

    Balancing V-Up for Intermediates

    • From a supine position -- lying face up -- on the floor, fully straighten your legs and extend your arms above your head. Imagine you are being stretched from both ends of your body. Take a deep inhale and then exhale as you use your abdominals to lift your torso off the floor -- balancing your body on your buttocks -- while pulling your extended arms and legs to meet each other. Your body should form the shape of a V. Hold for three to five seconds and then exhale as you slowly return to your starting position. Repeat 10 times. If you experience back pain during this exercise, stop and return to the Basic V-Up.

    Advanced Medicine Ball V-Up

    • Using a medicine ball -- starting with no more than 5 lbs. -- lie supine on the floor with your legs straight and your arms extended above your head while holding the medicine ball. In one simultaneous movement, lift your torso off the floor as you bring the medicine ball toward your feet. Hold for three to five seconds and then slowly exhale as you return to your beginning position. Repeat 10 times. You should not attempt this exercise until you can comfortably execute the Balancing V-Up 10 times in a row.

    Advanced Stability Ball V-Up

    • Using a stability ball, assume a basic plank position -- face down with your arms stacked beneath your shoulders and legs extended behind you. Rather than placing your feet on the floor, place them on the stability ball. Inhale and then slowly exhale as you use your abdominals to pull your hips up towards the ceiling -- bending your body so that your arms and legs move towards each other to form an upside-down V. Then slowly lower your body down until you return to your starting plank position. Repeat five to 10 times. Don't attempt this exercise if you are a beginner.