Estimated read time3 min read

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, RW+ Membership Benefits lower back,” Amber Rees, senior trainer at Barry’s in New York City and cofounder of the How to Run Stronger in Your 40s, tells Runner’s World. “V-ups benefit runners by increasing stability rdquo; Amber Rees, senior trainer at Barry’s in New York City and cofounder of the prevent injury. Updated: Jan 12, 2024 4:25 PM EST Health - Injuries 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: Slowly 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.

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. Shoes & Gear 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. Shoes & Gear.
  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. Shoes & Gear.
  6. Repeat.

4. Side-Lying V-Up

  1. Download Your Runner’s World+ Training Plans.
  2. Shift weight onto left hip and place left forearm down on floor for balance, right arm reaching up toward ceiling.
  3. ldquo;V-ups help strengthen your legs, abs.
  4. Shoes & Gear.
  5. Repeat.
  6. and subsequent races with the help of a stable core.
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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.