V-Core Exercises

Core exercises have many names, many modifications and many types. V-core exercises, also known as V-ups, are a progressive, challenging exercise. One of the positives about V-ups is the adjustability of this exercise for beginners and advanced fitness participants. Regardless of your fitness level, V-ups are easily added to your core workout routine.

  1. V-Ups

    • V-core exercises are so named because they place your body in the shape of the letter "V." Your torso and head are one half of the letter. Your legs are the other half, with your hips creating the bottom point. You begin in a supine position on the floor with your legs straight on the floor and your arms straight over your head and also resting on the floor. As you exhale, raise your torso, arms and legs until you bring your hands to your feet and create the "V'-shape with your body.

    Muscles

    • Your rectus abdominis is a prime mover during the V-core exercise. The RA connects your rib cage to your pelvis. When you shorten the distance between your ribs and hips, the RA contracts. Your hip flexors are used to lift your straight legs off the floor. Keeping a tight stomach while you do the V-up, contracts your transversus abdominis muscle, which runs in a circle, similar to a corset, around the inside of your abdomen.

    Modifications

    • The V-up is an advanced exercise. You need a high amount of abdominal strength for the movement. If you are a beginner, start with your torso in the up position and raise one leg at a time. You can leave your hands on the floor. As your strength progresses, lean back slightly until your torso is at a 45-degree angle with the floor. Your elbows are now on the floor for support. As your strength improves, try to do the exercise with both legs and without your hands on the floor. Then, lie face up and raise your torso and one leg at a time, while keeping your hands on the floor. Eventually, you are able to lift both legs and your hands.

    Bent Legs

    • Another way to modify the V-up is to do the exercise with bent legs. Instead of lying face up with your legs straight, bend your knees, as if doing a sit-up, and place your feet flat on the floor. Raise your torso and one bent knee at a time, until you are able to raise both knees toward your chest. Your hands remain on the floor until your balance and core-strength improve and you are able to raise your hands over your head.

    Guidelines

    • The V-ups are part of a core-strengthening routine. Your form remains strong as you perform the exercise until you reach muscular fatigue. Once your form suffers, take a break and then repeat another set. The V-ups can be used on a daily basis as long as you are not experiencing back discomfort. To protect your back, use a smooth movement to lift your torso and legs instead of jerking them up. Exhale as you raise up and inhale as you lower to enhance your abdominal contraction.