V-Up Down
Core-crushing V-Up Downs! Strengthen your abs and improve stability with this challenging exercise.
The V-Up Down is a compound exercise that mainly works the core, with help from the hip adductors (inner thighs) and back. You'll need: medicine ball or exercise ball.
Required Equipment
V-Up Down Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Hip Adductors; Deep Core (transverse abdominis); Lats (latissimus dorsi)
V-Up Down Variations and Alternatives
How to do the V-Up Down
V-Up Down Exercise Instructions
Positioning
Starting Position:
Begin by lying flat on your back on a mat or the floor.
Hold the exercise ball above your head with both hands, arms fully extended.
Body Position:
Your legs should be straight and together, resting on the floor.
Engage your core muscles to stabilize your body.
Movement
The V-Up:
Simultaneously lift your legs off the ground and bring your torso up, keeping your arms extended with the ball overhead.
Aim to form a "V" shape with your body as you lift; your legs should reach a 45-degree angle relative to the floor, and your torso should be lifted off the ground.
The Down Position:
Slowly lower your legs back to the starting position while also lowering your torso back to the mat.
Maintain control of the movement to avoid any jerky motions.
Key Points:
Keep your core engaged throughout the exercise.
Breathe out as you lift into the "V" position and breathe in as you lower your body back down.
Perform the movement in a slow and controlled manner to maximize effectiveness and reduce the risk of injury.
Repetitions
Aim for 10-15 repetitions, resting as necessary. Adjust the number based on your fitness level.
V-Up Down FAQs
What muscles does the V-Up Down work?
The V-Up Down mainly works the core, with help from the hip adductors (inner thighs) and back. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the V-Up Down?
Medicine ball or exercise ball.
Is the V-Up Down a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some V-Up Down variations and alternatives?
Similar exercises include the Ball Sit-Up, Bicycle V-Up, Dumbbell V-Up and Exercise Ball Body Saw.
Training calculators
Work out the numbers behind your training before your next session.