The v-sit abdominal exercise is one of the most physically demanding yet effective exercises you can use to work and tone your abdominal, oblique and lower back muscles. Performing v-sit abdominal exercises regularly is a great way to reduce fat and increase core strength in your torso. Whether you are an occasional exerciser or a trained athlete, v-sits provide a great work out in a short amount of time.
Step One: Clear the Space
The first thing you need to do before beginning your v-sits is to make sure that you have ample space to lie completely flat on your back. The space on a yoga mat will work fine as long as there is plenty of room to each side of you. You will be stretching your arms about to your sides and raising your legs so plenty of space is necessary. Performing this exercise on a carpeted area or a yoga mat is the best choice to refrain from excess back pain.
Step Two: Focus on Form
Begin by lying flat on your back with your legs together and straight out in front of you. Your arms should lie straight on the ground and above your head. On an exhale, raise your upper body toward your feet while bringing your arms up and over your head until they are parallel with the ground and are positioned just outside of your knees.
At the same time, keeping your legs straight, raise them toward your shoulders until your body is as close together as possible. Slowly, on an inhale, lower your upper and lower body back down to the floor, resting your legs out in front of you and your arms above your head. Remember to move solely from your core, using your abdominal muscles to pull you up and lower you back down.
Step Three: Complete Your Sets and Reps
Repeat this process for at least 10 reps. Moving slower will increase the effectiveness of the movement but moving slower also increases the difficulty and you may not be able to do as many. Also, remember to breathe consistently and stay focused on the task at hand. Losing focus may cause a decrease in the effectiveness of this exercise.
Alternatives and Additions
An alternate version of this exercise includes bending your legs at a 90 degree angle when contracting your muscles, bringing your knees to your chest. This type of v-sit works your entire abdominal area as well as your outer hips and thighs. It is imperative to keep your legs parallel to the floor in order to get the most out of this exercise.
Adding weights can also increase the impact of this exercise each time you perform it. You can hold hand weights in your hands to strengthen and tone your upper and lower arms as well as your upper abs.
The v-sit exercise is one of the most effective and simple exercises you can do to shape, tone and strengthen your abdominal muscles, and consequently your core as a whole. The best part? It requires no extra equipment, so it’s free!