V-UPS

V-Ups are a notoriously difficult abs exercise.

The clue is in the name though. If you’re not in a V-shape at the top of the movement you’re not performing v-ups. You may think you are. But you’re not. The odds are you are just lifting your legs to 90º and crunching a little bit.

You look like a dead fish.

If you want to master v-ups a good place to start would be to build up some strength in your abs with tuck-ups, and then straddle-ups (see a previous post). Once you can comfortably manage 3 x 15 controlled reps on both of these then go back to your v-ups. As long as you are performing both properly they will help build up that strength and control required for a nice looking gymnastics style v-up.

Here’s the killer though. It’s not just strength you need. You also need some balance, coordination, and an ability to synchronise the movement of your arms and legs at the same time. Something that is easier said than done.

Here are some tips that could also apply to straddle-ups.

• Start by lying down on the floor with your arms and legs outstretched. This is the easy option.

• Don’t lift the legs up first as you will roll backwards instead of up onto your sit bones.

• Relax your hip flexors and think about lifting through your core.

• Simultaneously lift the torso, and legs, and bring your arms over head.

• Don’t throw the arms or kick the legs up. You will lose balance.

• Keep your legs straight and point your toes.

• Come right up on your sit bones  with your fingers pointing towards your toes.

• Return to the floor with control. Don’t just relax and flop down.

• Initially aim for 8-10 reps and build from there.

V-ups are an awesome exercise and a challenge for the entire core. But they are uber tough, so if you do struggle, and for a lot of people that’s in the balance at the top of the movement, just practice that single hold as I am in the image.

Challenge yourself and see how long you can hold it for.

Just don’t grip your ankles, or let your legs bend, that’s cheating!