V Ups | Illustrated Exercise Guide

Primary muscles: Abs
Secondary muscles: Core, upper back
Equipment: No equipment
Exercise for the opposite muscles: Alternating superman

V UPS INSTRUCTIONS

1. Lie on a mat with your legs fully extended and your arms extended over your head.
2. Raise both legs and your torso simultaneously and reach toward your feet.
3. Return to the starting position and repeat until set is complete.

PROPER FORM AND BREATHING PATTERN

When doing v ups, start each repetition with your upper back on the mat and, as you breathe out, bend at the waist and raise your legs and arms. Keep your knees straight throughout the movement, lift your legs at a 45-degree angle and reach toward your feet. Breathe in as you lower your arms and legs back to the starting position.

EXERCISE BENEFITS

The v ups, or jackknife sit ups, is a strength training move that, if done correctly, fully engages your abdominal muscles. This exercise works your entire core and challenges your abs, obliques, and back muscles.

DEMONSTRATION

SETS AND REPS

Start with seated knee tucks and v sits to acquire proper exercise form and, as you gain core strength, progress to v ups. Do 2 to 3 sets of 15 to 20 reps and, if you want to increase the challenge, use ankle weights or wrist weights.

CALORIES BURNED

To calculate the number of calories burned doing v ups, enter your weight and the duration of the exercise:

RELATED CORE EXERCISES

Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Standing side crunch
Dead bug
Seated knee tucks
Side plank hip lifts

WORKOUT ROUTINES