Abs
V-Up Hold
The V-Up Hold is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: lower abs 29%, upper abs 29% and obliques 19%.
How to do it
- Sit on a mat with legs straight and hands beside the hips.
- Lean back and lift the straight legs so you balance on the sit bones.
- Reach the arms forward alongside the shins so the body forms a V.
- Hold for 15 to 30 seconds with a long spine, breathing steadily.
- Lower the legs and back to the mat under control.
Tips
- Lift the chest toward the knees instead of rounding the back.
- Bend the knees slightly if the hamstrings are tight.
Common mistakes
- Collapsing the back into a C shape.
- Letting the legs slowly sink toward the floor.
- Holding the breath.
Muscles worked by the V-Up Hold
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Lying on the back with arms and legs lifted. Holding the body straight against gravity is anti-extension: rectus abdominis and the obliques brace, with the shoulders, glutes and hip flexors holding the position.
V-Up Hold alternatives
Same equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the V-Up Hold work?
Mainly the lower abs and upper abs. The obliques and hip flexors assist.
Is the V-Up Hold good for beginners?
The V-Up Hold is rated intermediate. If you are new, learn the Forearm Plank first and build up from there.
What is a good alternative to the V-Up Hold?
For example the Hollow Body Hold, RKC Plank and Mountain Climber (Cross Body). They train mostly the same muscles.
How do you make the V-Up Hold harder?
Add weight or reps, or move on to the RKC Plank.
Sources
- McGill 2010, Strength Cond J 32(3):33-46 (core training)
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