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V Up Exercise Workout 2023

V Up Exercise
V Up Exercise

The V up is a popular workout exercise that targets the abdominal muscles, specifically the rectus abdominis (also known as the “six-pack” muscle).

It is one of the best core exercises for your body, especially if you’re looking for bodyweight exercises that you can do from home.

The V-up is a common favorite among athletes, especially people like gymnasts, who are some of the strongest people in the world.

But learning how to do the V-up with perfect form will not only strengthen your core, it will teach you more coordination and balance at the same time. I will show you how to do a V-up with perfect form.

Army PRT V Up Conditioning Drill Exercise

The V-Up is the second exercise in Conditioning Drill 1 (CD1). This conditioning exercise develops the abdominal and hip flexor muscles for more vigorous training and combat tasks such as the leg tuck, rope traverse, and surmounting obstacles.

The other four exercises in Army CD1 are as follows:

Here is a breakdown of the movement, which is conducted at a moderate cadence.


  • This exercise develops the abdominal and hip flexor muscles while enhancing balance.

Starting Position:

  • Assume a supine position, with arms on the ground at 45 degrees to the side, palms down. Tuck in the chin and keep the head 1 to 2 inches off the ground.

Cadence: Moderate


  1. Raise straight legs and trunk to form a V-position, using arms as needed for balance.
  2. Return to the starting position.
  3. Repeat count 1.
  4. Return to the starting position.

Precaution: To protect the spine, do not jerk the legs and trunk to rise to the V-position.

Army V Ups
Army V Ups

Check Points:

  • At the starting position, tighten the abdominal muscles to tilt the pelvis and lower the back toward the ground.
  • On counts 1 and 3, ensure the knees and trunk are straight, and the head is aligned with the trunk.
  • On counts 2 and 4, lower the legs to the ground controlled to avoid foot injury.

How to do V up workouts at Home

Below is a step by step process of doing v ups at home:

  • Start by sitting on the ground with your legs lengthened out in front of your hips. 
  • Then, lay down on your back, stretching your arms behind your shoulders. 
  • Keeping your back flat, contract your core. 
  • Then lift your arm, head, neck, and shoulders off the ground while lifting up your legs to crunch with your abs. 
  • Your legs should lift to form around a 45-degree angle, and your arms should stretch toward your feet. 
  • Then, continue to repeat the same lowering and lifting sequence.

When lowering your legs and arms back down to the ground between the crunch, it’s easy to let your muscles relax, which can cause your back to arch. 

Keep your back and core tight throughout the move, maintaining constant stabilization.

Common Mistakes and How to Avoid Them

Some common mistakes you should avoid while doing v ups:

Using Momentum

  • A common mistake is to move too fast by using momentum during the lift in the crunch. 
  • V-ups should be as slow and controlled as possible. 
  • By going slower, with more concentration on form, you’ll use more muscles in your core and be able to go deeper into your transverse abdominus for maximum benefit and strengthening back and core.
  • Maintain a slow, controlled movement throughout the exercise.

Keeping Hips Even

  • Keep your hips even during the lift, and do not veer off to one side. 
  • Maintaining balance helps keep the exercise’s focus on the abdominal muscles.

Straining your neck

  • Ensure you keep your neck relaxed and focus on using your core muscles.

Bending your legs

  • Ensure you keel your legs in straight to engage your core fully.

V-Up Exercise Benefits

Adding V ups to your workout routine offers several advantages, such as:

  •  Improved core strength
  • Enhanced balance and stability
  • Better posture
  • Increased flexibility
  • Reduced risk of lower back pain

V-Up Exercise Variations 

Adapting your V-up exercises to match your skill level and goals is crucial as you progress in your fitness journey.

Bent Knee V Up Exercise

The bent knee v up variation exercise is ideal for beginners. If you’re new to v ups, start with a modified version and use the following instructions:

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Place your hands behind your head.
  • Engage your core and lift your chest and knees towards each other.
  • Slowly return to the starting position and repeat.

Alternating Single Leg V Up

Alternating V-ups are an excellent way to develop lower and upper abs. This is the same as the standard v up, but you will lift one leg at a time. It’s a more advanced variation.

  • Start in the lying position with your arms at your side. 
  • Keep legs completely straight, lift one foot up to vertical, and touch your toe with the opposite hand. 
  • Rest your other foot on the floor briefly. 
  • Make sure you lift your lower back off the ground with each toe touch; this is the key piece in targeting the abs and getting the most out of this exercise. 
  • If your lower back doesn’t leave the ground, the rep doesn’t count. 

Mastering the alternating V-up is a great way to develop lower abs, improve running form, and strengthen your core for all other movements.

Medicine ball v up

Medicine ball Vcups are core exercises that target the rectus abdominis and the adductors, quads, and deltoids.

This is a more advanced variation where you will hold a medicine ball between your hands while doing the V-up exercise.

How to do the Medicine Ball V ups

  • Lay in a supine position, reaching your arms overhead and embracing a medicine ball between your hands.
  • Extend both legs away from you and plantar flex through the ankles. 
  • Exhale and lift both the upper and lower body off the ground, reaching the medicine ball towards your toes.
  • The torso and legs should form the letter V.
  • Inhale, resist gravity and slowly return to the starting position.

This is how to do the medicine ball V-ups.

V-Up Exercise vs. Other Ab Workouts

  • While numerous ab workouts are available, V-up exercises offer unique advantages, such as simultaneously targeting both the upper and lower abs. 
  • This makes them an ideal comprehensive core strengthening addition to your workout routine.

Tips for Success and Additional Considerations

This section discusses equipment, alternatives, frequency, and duration to help you maximize your V-up workouts.

V-Up Exercise Equipment

  • No special equipment is required for V-up exercises, making them convenient for home workouts or traveling.

V-Up Exercise Alternatives

If you’re looking for similar exercises that target the core, consider these alternatives:

  • Leg raises
  • Russian twists
  • Planks

V-Up Exercise Frequency and Duration

  • Include V-up exercises in your workout routine 2-3 times per week, aiming for 3-4 sets of 10-15 repetitions each.


The V-up exercise is a challenging but highly effective workout for developing core strength and stability. 

You can incorporate this exercise into your daily routine to enhance your core strength and achieve your six-pack goals. 

George N.