V-Ups (How To, Benefits, Muscles Worked)

V-Ups are a core-strengthening movement that targets both the upper and lower abdominal muscles at the same time. By lifting your arms and legs simultaneously to meet at the top, you create a “V” shape with your body—engaging the entire midsection with each rep.

This is a more advanced ab exercise that builds strength, control, and coordination.

Primary Muscles Worked: Rectus Abdominis (Upper and Lower Abs)
Secondary Muscles Worked: Hip Flexors, Obliques, Quadriceps
Equipment Needed: None (mat optional for comfort)

---

How To Do V-Ups

Step-by-Step Instructions

1. Set-Up:
   • Lie flat on your back with your arms extended overhead and legs straight.
   • Keep your feet together and your arms close to your ears.
2. Execution:
   • Engage your core and simultaneously lift your legs and upper body off the floor, reaching your hands toward your toes.
   • Try to touch your toes at the top while keeping your legs and arms as straight as possible.
   • Slowly lower back down to the starting position with control.
3. Tips for Proper Form:
   • Keep your core braced throughout—don’t rely on momentum.
   • Exhale as you lift, inhale as you lower.
   • Keep your lower back pressed into the floor at the start to avoid arching.

---

Key Benefits

• Trains the entire abdominal wall in one movement.
• Builds core strength, control, and coordination.
• Can be done anywhere—no equipment required.

---

Modifications and Variations

• Easier Option:
  • Bend the knees slightly (Tuck-Ups).
  • Perform alternating leg V-Ups (one leg at a time).
• Harder Option:
  • Add ankle weights or hold a light medicine ball.
  • Slow down the tempo or pause briefly at the top.

---

Common Mistakes

• Using Momentum: Don’t swing your arms or jerk your body—move with control.
• Not Fully Engaging the Core: Keep tension throughout—don’t let your lower back arch off the floor.
• Inconsistent Leg Height: Try to raise your legs to the same height every rep for consistency and balance.

---

Reps and Sets Recommendations

• For Core Strength: 3–4 sets of 10–15 controlled reps.
• For Conditioning or Circuits: 2–3 sets of 20 reps or 30–45 seconds of continuous work.
• As a Finisher: Max reps in 30 seconds with perfect form.

Alternatives to V-Ups

Need an alternative movement to V-Ups? Here are a couple of exercises that you may be able to use as a substitution.

(Need more options? Here are my favorite V-Up alternatives.)

Bicycle Crunches

For Bicycle Crunches, you lie flat on your back, hands behind your head, and alternate touching each elbow to the opposite knee, like a cycling motion.

Bicycle Crunches engage the obliques in addition to the abs, making them a great exercise for overall core strength and stability.

They also don’t require the same level of lower back flexibility and hamstring flexibility as V-Ups, making them a good choice for people with tight hamstrings or lower back issues.

Med Ball Russian Twists

While seated on the ground, lean back slightly and lift your legs off the floor. Hold a weight with both hands and twist your torso to each side, trying to touch the weight to the ground.

Russian Twists (or simply Seated Med Ball Twists) are excellent for working the obliques and the rest of the core, contributing to improved balance and stability. The twisting motion can also provide a new challenge for your muscles if you’re used to more linear movements like the V-Up.

More Links and Info

If you’d like to see more core exercises, head over to the Core Section of our Exercise Library. There you’ll find dozens of core movements, all with step-by-step instructions.

Share This