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Sit-ups, crunches, and planks How to Stay Mentally Strong Through a Marathon 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 Keeping both legs straight, bring legs and right arm toward each other into a V position, tells Runner’s World. “V-ups benefit runners by increasing stability CA Notice at Collection prevent injury. These are perfect to build up your core and Inside The Controversy Around Stravas New App 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: for those weekend long runs.&rdquo.

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 Health & Injuries.

Exhale as you sit up and inhale as you lower back down: 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.

Each move is demonstrated by Rees in the video above so you can learn proper form. 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. Amazing Runners World Show.
  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. V-Up Variations to Center In on Core Strength.
  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. How to use this list.
  2. Shift weight onto left hip and place left forearm down on floor for balance, right arm reaching up toward ceiling.
  3. Then switch sides.
  4. Slowly lower back down.
  5. Repeat.
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Danielle Zickl
Freelance Writer

Danielle Zickl is a freelance writer who has 10 years of experience covering fitness, health, and nutrition. She's a graduate of Ithaca College. You can find her work here on Women's Health, and in many other publications including PS, SELF, Well+Good, Runner’s World, Outside RUN, Peloton, Men’s Fitness, and more.