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V Up

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Youtube Channel: Dominik Sky

Exercise Overview

What is V Up:

The V Up exercise is an advanced bodyweight core exercise that primarily works the rectus abdominis alongside the hip flexors. It involves starting in a hollow body position and then compressing by lifting both the upper and lower body towards each other, forming a v-shape at the end of the concentric phase of the movement.

Key Benefits:

  • Size and Strength: Works the core muscles, particularly the rectus abdominis, along with the hip flexors, promoting muscle growth and strength improvement.
  • Body Coordination: Requires a balance between controlling the upper and lower body while flexing the spine, improving overall body coordination.
  • Hip Flexor Strength: As the exercise involves hip flexion, it helps strengthen the hip flexor muscles, improving hip mobility.
  • Functional Strength: Improves spinal flexion strength, core stability, hip mobility, and overall fitness, improving performance in daily activities and sports.
  • Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

  • Regular Crunch: A traditional spinal flexion or crunch exercise that targets the rectus abdominis muscle by lifting the upper body off the floor to create spinal flexion.
  • Reverse Crunch: A crunch variation that lifts the lower body towards the chest to flex the spine and contract the rectus abdominis muscle.
  • V Crunch: An easier variation performed with both legs bent.
  • Alternating-leg V Up: An easier variation where one leg is raised in each repetition instead of both in an alternating manner.

Exercise Classification

Primary Muscles (red)

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Rectus Abdominis

Secondary Muscles (blue)

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Hip Flexors, Obliques, Serratus Anterior

Other Muscles

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Core Muscles, Scapular Muscles, Hip Muscles, Shoulders

Exercise Type

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Strength

Mechanics

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Compound

Muscular System Showing the Targetted Muscles of the Exercise

Note: This may not be 100% accurate, but it's good enough as a reference.

Execution Technique & Tips

How to perform V Ups:

  • Starting Position: Lie down and assume a hollow body position with your arms straight overhead.
  • Execution: Flex your spine by contracting your abs by bringing your upper body and legs toward each other. Hold this position briefly, then return to the starting position with control.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position.
  • Exhale: Exhale at the end position.

Exercise Tips/Pointers:

  • Coordination Issue: While this exercise can help improve your body control, if your main goal is to build your rectus abdominis muscle and you're finding it hard to do, it is better to use a more stable and simpler exercise.
  • Scapular Engagement: Maintain scapular depression and protraction throughout the movement for optimal performance.
  • Pelvic Positioning: Maintain a posterior pelvic tilt to efficiently engage the rectus abdominis muscle and ensure that the lower back is touching the ground for optimal performance.

General Tips:

  • Keep your head neutral throughout the movement to promote proper spinal alignment and muscle engagement, and move only when necessary.

  • Include pauses in specific areas or positions to improve your conditioning, gain strength in those parts of the movement, address weaknesses, and enhance your overall performance.

  • Focus on maintaining proper form throughout to ensure optimal muscle engagement and and reduce the risk of injury.

  • Perform each repetition with controlled and deliberate movements to maximize the effectiveness of the exercise.

  • Keep your core muscles engaged throughout the entire movement, especially during the concentric phase, to enhance stability and efficiency.

  • Pay attention to your breath, syncing it with the movement. This not only enhances performance but also promotes a mindful and focused workout experience.

  • Aim for a consistent range of motion with each repetition. If the intensity becomes too high and you can no longer modify it in other ways, it's acceptable to reduce the range of motion. Begin at a comfortable level and gradually increase the range up to the standard active ROM for the target muscle or full ROM for mobility purposes as you build strength.

  • Focus on performing each repetition with proper form rather than rushing through the exercise. Quality repetitions yield better results and reduce the risk of injury.

  • Pay attention to any discomfort or strain during the exercise. Adjust your form or intensity accordingly, or stop the exercise if needed.

Additional Information:

Ways to make it easier:

  • Decreasing the Range of Motion - partial reps, only go as far as you can handle
  • Regressing to an easier variation/exercise

Ways to make it harder:

  • Playing with the Tempo & adding an Isometric phase (pause/hold)
  • Enjoy!
  • Progressing to a harder variation/exercise

Note:

It's important to keep in mind that muscle activation can vary based on different factors such as form, execution, and individual anatomy. Additionally, certain exercises may engage multiple muscle groups, and the listed target muscles may not be the only muscles involved in the movement. For instance, the antagonists muscles would often act as stabilizer to support joints and prevent excessive movement that might cause an injury.

Injury Prevention:

Before doing any exercises, be sure to warm up first. This helps to prepare your body prior to the exercise and helps lessen the risk of injury.

This is just one the many ways to reduce the risk of injury. Be sure to implement other techniques for a pain-free and enjoyable fitness journey.

Disclaimer:

While we strive for accuracy, there may be details that are subject to change in the future. If you come across any inaccuracies or have feedback/suggestions, please inform us. Your input is valuable, and we appreciate your assistance in maintaining the accuracy of our content.