Il V-up is a core exercise, which involves many other muscles and takes its name from the shape that the body takes when it is performed. Can be performed anywhere with only your body weight and some available floor space, although you may choose to add weights to your V-ups workout.
This is a great exercise for strengthening core, general stability and helps execute seemingly simple movements such as walking, running and lunging.
Index
What is a V-up?
Il V-up is a core exercise that works the upper and lower abs; it requires you to simultaneously lift your arms and legs off the floor using your abdominal muscles.
The correct shape of the V-up looks like the letter V; you bring your torso up as if you were doing a sit-ups and bring the legs up lifting them towards the arms.
V-ups training can be done with or without weights; they are essential for building core stability so that the pelvis and spine are properly aligned.
Un A stronger core also improves balance, stability and posture, helping to reduce lower back pain.
Muscles involved with V-ups
The muscles worked with the V-up are those of the core and those of the lower body; the main muscles are the abdominal rectum and the obliques. Because V-ups require you to lift your legs off the floor, they work other muscles as well;
Let's see them all:
- external oblique muscles: these muscles are found on each side of the rectus abdominis and help rotate the trunk
- rectus abdominis: this muscle is located in front of the pelvis, between the ribs and the pubic bone; its main function is to move the part of the body between the ribcage and the pelvis
- internal oblique muscles: these muscles are located under the internal obliques and inside the hip bones. They help twist the trunk, but work in the opposite direction to the external obliques
- hip flexors: these muscles are found along the front of the thigh; they work together to flex and stabilize the hip, thigh, and trunk so you can walk, run, sit, and stand. They also help rotate the hip and flex the knee
- adductors: these muscles are located in the front of the thigh; their purpose is to help straighten the knee, absorb the force when walking and maintain correct posture and balance when walking.
V-ups: correct execution
Let's see the steps to perform this exercise perfectly:
- lie on your back with your arms extended above your head
- keep your legs straight and feet together
- Point your toes and engage your core to lift your feet about 15 inches off the floor
- exhale as you lift your torso and legs at the same time to create a V shape with your body
- keep your arms and legs straight
- on an inhale, engage your core and lower your body towards the floor.
Il number of series and repetitions varies according to the level of preparation; for beginners it's okay to start with 4 sets of 8, athletes a intermediate level they can do 4 sets of 15, while i professional athletes should be able to do 4 sets of 20 or more reps without problems.
And how many V-ups can you do? Let us know in the comments and don't forget to follow us on our telegram channel
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