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How To Do V-Ups With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_V-UPS.jpg" } }, "headline":"How To Do V-Ups With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-11-13", "description":"Learn How To Do V-Ups With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_V-UPS.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>At Warrior Made, we’re all about teaching you the most effective exercises you can do—with no equipment—from the comfort of your own home. Our moves borrow from some other bodyweight disciplines including yoga, pilates, and even gymnastics. Here we’ll teach you an advanced core exercise that is a gymnast favorite. But don’t worry, you don’t need to be an acrobat to execute this core-blasting move: the V-up. </p> <p>To perform the V-up, lie down and extend your arms over your head. Lift your legs and your torso off the floor simultaneously until you create a “V” with your body. Slowly return back to the starting position, then begin the next repetition. This move demands tremendous core strength, balance, and stability, but the benefits are well worth it. You’ll feel your ab muscles working hard during the V-up which means you’re going to see a tight and toned tummy emerge if you stick with it.</p> <p>We suggest that newbies start with bicycles. Lie on your back and bring your knees up toward your chest. Place your fingertips on the back of your head, elbows pointed out. Squeeze your core to bring your right elbow to your left knee. As you do this, extend your right leg out fully. Rotate your torso back as you draw your right leg back toward your chest. Now bring your left elbow to your right knee as you extend your left leg. Continue alternating until you complete the set. This exercise targets your obliques, helping you melt away those stubborn love handles.</p> <p>From there, move on to chinees. To start, lie down on the floor with your hands face down at your sides. Lift your shoulders and your legs off the floor slightly to activate your core. Bring your left knee toward your chest and keep your right leg extended. At the same time, raise your torso so your chin and your knee approach one another. With control, return to the starting position. Then switch to bring your right knee toward your chest. You’ll fire each side of your abs individually when you do chinees which helps you to build symmetrical strength and stability in your core.</p> <p>Now let’s learn how to do the perfect V-up.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Lie down and extend your arms all the way over your head.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/v-up-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/v-up-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/v-up-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/v-up-LR-1.jpg" class="img-fluid" alt="v-up-1"> </picture> <li>At the same time, lift your legs up and bring your arms toward your legs so your body forms a “V” shape.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/v-up-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/v-up-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/v-up-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/v-up-LR-2.jpg" class="img-fluid" alt="v-up-2"> </picture> <li>In a slow, controlled movement, drop your arms and legs back to the ground.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/v-up-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/v-up-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/v-up-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/v-up-LR-3.jpg" class="img-fluid" alt="v-up-3"> </picture> <li>Repeat until you’ve finished a set.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>In the starting position, squeeze your glutes and tuck your pelvis to keep your lower back pressed to the floor. This ensures that your core stays active during the move, helping you to get better, faster results from your chinees.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/v-up-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/v-up-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/v-up-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/v-up-LR-4.jpg" class="img-fluid" alt="v-up-4"> </picture> <li>Squeeze your quads and point your toes throughout the exercise. You want to use your legs and your abs to create that core compression, so this helps you keep those legs active. Use a forceful exhale to propel yourself upward, then inhale as you return to the starting position.</li> <li>This move has two positions: the starting “hollow” hold and the compressed “V” shape at the top. Focus on staying active and really extend when you get back into that hollow position.</li> <li>If you can, take a short pause for a second or two when you reach the “V” position. You may not be able to do this right away, but you can definitely get to this point with practice.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The V-up is a perfect exercise for boosting abdominal strength, improving balance, and stabilizing your core. It may be a little challenging to find your balance at first, but that’s completely normal. Stay focused on your points of alignment and try your best to get into that perfect “V” shape. As you get more comfortable, incorporate a one or two second hold at the top of the movement to get even more out of this incredible move.</p> <p>Beginners should start out with bicycles. This classic core exercise hits the obliques hard to trim your waistline. Start out slow then work your way up to a steady, controlled rhythm to get your heart, lungs, and blood pumping. When you’ve mastered bicycles you’ll be ready to take on chinees. This move forces you to push through that core tension to bring your torso all the way up off the floor. You’ll really feel it in all the muscles of your core.</p> <p>Now that you have all the cues you need to do a perfect V-up, it’s time to test it out yourself! Add a set to your next workout or make doing a set of V-ups part of your morning routine.</p> <p>If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-chinees/">Chinees</a>.</p> </section> </article>

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