Abs
V-Up
The V-Up is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: upper abs 40%, lower abs 29% and obliques 17%.
How to do it
- Lie flat on a mat with the legs straight together and the arms stretched overhead.
- Brace the stomach so the lower back presses into the floor.
- Lift the straight legs and the torso at the same time, reaching the hands toward the toes.
- Touch the feet at the top, balancing on the hips in a V shape.
- Lower the arms and legs together slowly back to the floor.
Tips
- Keep the legs straight and together throughout.
- Breathe out as you rise and keep the lowering slow.
Common mistakes
- Bending the knees to shorten the lever.
- Letting the legs crash down between reps.
- Arching the lower back at the bottom.
Muscles worked by the V-Up
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.
Legs and trunk meet: lower abs and hip flexors join. Curling the ribcage toward the pelvis is spinal flexion by rectus abdominis, with the obliques assisting; a full sit up adds the hip flexors.
V-Up alternatives
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the V-Up work?
Mainly the upper abs and lower abs. The obliques and hip flexors assist.
Is the V-Up good for beginners?
The V-Up is rated advanced. If you are new, learn the Tuck Up first and build up from there.
What is a good alternative to the V-Up?
For example the Tuck Up, Butterfly Sit Up and Decline Crunch. They train mostly the same muscles.
How do you make the V-Up harder?
Add weight or reps, or move on to the Decline Weighted Sit Up.
Sources
- Escamilla et al. 2006, Phys Ther 86(5):656-671 (traditional and nontraditional abdominal exercises)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.