V Ups, Benefits And Steps To Do It
V – Ups are also called Jack-knife Sit-ups and Pike Crunches. V – Ups work on entire core of the body. It’s a perfect abdominal muscle toning exercise for those who want strong core. Abdominal V-Ups require strength of your whole body to isolate the core area. Abdominal V-Ups work on both the upper and lower abdominal muscles. This exercise also helps in strengthening the lower back muscles and in tightening the thighs. If proper technique is not followed then V – Ups can cause a lower back injury. They can be paired with many other exercises for a full – body workout.
- Benefits of V Ups
- How to do V-Ups
- Variation of V-Ups
Benefits of V Ups
- V – Ups is an effective exercise for toning upper and lower abdominal muscles.
- They tone your rectus abdominis muscle and give you classic six – pack abs.
- This exercise strengthens the lower back muscles and tightens the thighs.
- They also help in toning muscles of your arms and legs.
- They can help you in improving your balance.
- They are really easy to learn and simple to carry out.
- V – Ups can be done at home as they don’t require any special equipment.
How to do V-Ups
V – Ups are very easy to learn but are equally difficult to do. It’s very important to warm up before performing v-ups as sudden strenuous workout can cause injury to the muscles.
- Lie down facing up on a flat surface or a yoga mat.
- Extend your arms as straight opposite to your legs.
- Palms of your hands should be facing up while the back of your hands should be touching the ground.
- Extend your legs straight, with your feet touching each other and toes pointing towards the ceiling.
- Keep your arms and legs as straight as you can.
- Now slowly lift your upper and lower limbs simultaneously.
- You should completely lift your shoulders and head off the ground while keeping your lower back firm.
- Try to touch your toes with your fingers while squeezing your abdominal muscles.
- After lifting your limbs to the maximum height, start lowering your upper and lower body back to the initial position.
- Rest for few seconds and then go for the next repetition.
If you are a beginner then you should at least try to do 10 times. After few days of regular workout routine you can go for 2 – 3 sets of 10 – 15 repetitions. You can add more sets if you want to intensify the workout session or when you are able to perform the exercise with ease. It’s very important to stretch and give rest to your body between sets to keep your muscles flexible and protect yourself from injury.
Variation of V-Ups
In this variation you should keep your feet off the ground for the whole set. When you have lifted your arms and legs as high as you can make sure that your legs does not make any contact with the ground while lowering.
In this variation, first you have to raise your legs up to a level that your legs become perpendicular to the ground. Then start raising your arms straight and upper back from the floor gently. Try not to bend your limbs. Squeeze out your abs and try to reach your toes with your fingers. Try to hold this position for thirty seconds to one minute.
In this variation, you will be performing the normal V-ups but you will be holding dumbbells in both of your hands. You can also tie ankle and wrist weights if you want to intensify the workout even more. Incorporation of weights in this variation will help you to get the benefits of strength training workout too.
This type of variation is known as Oblique V ups. While performing this exercise you can lie on any side of your body. If you want to perform left oblique V – Ups then you have to lie on your left side. Keep your legs folded together and thighs slightly forward at an angle of 30 degrees from your hips. Keep your left hand on the mat perpendicular to your body and right hand behind your head. Lift your legs straight off the ground while bring your upper body towards the legs simultaneously. After completing left oblique V – Ups you can switch on to right oblique V – Ups.
Don’t try V-ups if you are a beginner
V – Ups are not for beginners. Before you start performing V – Ups first strengthen your abdominal area. You can strengthen your abdominal muscles by performing standard crunches or by including variations in it.
Protect your lower back from injury
In all of the abdominal exercises, your lower back becomes the centre which bears the entire pressure of your body. So while performing V – Ups (except Oblique V-ups) always make sure that your back is completely in touch with the ground.
Avoid V – Ups if you have neck issues
While doing V – Ups you are not providing any support to your neck, that means you are giving support to your neck only by using your neck stabilising muscles to keep it long and straight.
Wiki page on bodyweight exercises
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