4 V-Up Variations to Center In on Core Strength

All you need is your own bodyweight for this killer core burn.

Sit-ups, crunches, and planks probably have a regular spot on your strength schedule. But V-ups can take your core-strengthening workout up a notch, thanks to the range of motion the move requires. Plus, it gets other muscle groups in on the action.

“[V-ups] help strengthen your legs, abs, obliques, hip flexors, and lower back,” Amber Rees, senior trainer at Barry’s in New York City and cofounder of the Brave Body Project, tells Runner’s World. “V-ups benefit runners by increasing stability and strength, and they can help prevent injury. These are perfect to build up your core and hip flexor strength for those weekend long runs.”

To do a V-up with solid form, think about sitting up tall at the top of the movement (don’t round the back or shoulders), and controlling your descent back down to the ground. Avoid using your arms for momentum and don’t forget to breathe: Exhale as you sit up and inhale as you lower back down.

To help you incorporate V-ups into your workouts, Rees put together a routine with standard V-ups and three other variations, so you can power your training runs and subsequent races with the help of a stable core.

How to use this list: Perform 8 to 12 reps of each exercise, and rest 10 to 30 seconds between each exercise. For an added challenge, perform the circuit two times through.

No equipment is required to complete this workout, but an exercise mat is optional.

1. V-Up

1. Lie faceup in a hollow-hold position, legs extended and arms reaching above head, biceps by ears.
2. Lift head, shoulders, and legs off the floor and into a V position—hands and feet should meet as close together as they can at the top.
3. Slowly lower back down to the floor.
4. Repeat.

2. V-Up With Bent Legs

1. Lie faceup in a hollow-hold position, legs extended and arms reaching above head, biceps by ears.
2. Then immediately bring chest and knees together into a tuck position for an elevated tuck crunch.
3. Extend arms and legs back out into a hollow-body position.
4. Repeat.

3. Alternating Single-Leg V-Up

1. Lie faceup in a hollow-hold position, legs extended and arms reaching above head, biceps by ears.
2. Lift right arm and left leg off the floor into a V position to meet as close together as they can at the top.
3. Slowly lower back down.
4. Then lift left arm and right leg off the floor into a V position to meet as close together as they can at the top.
5. Slowly lower back down.
6. Repeat.

4. Side-Lying V-Up

1. Lie on left side at about a 45-degree angle, legs straight.
2. Shift weight onto left hip and place left forearm down on floor for balance, right arm reaching up toward ceiling.
3. Keeping both legs straight, bring legs and right arm toward each other into a V position.
4. Slowly lower back down.
5. Repeat.
6. Then switch sides.