These V-Sit Variations Aren’t Your Basic, Boring Core Exercises
Let’s face it, while regular crunches and planks are solid muscle-building moves, they can get boring after a while. That’s where v-sit-ups come in. Not only are they a different move to add to your core workouts, but they also have fun variations you can try
That’s why Lindsey Clayton, senior instructor at Barry’s in New York City and cofounder of Brave Body Project, created this five-move circuit full of different types of v-sit-ups.
“V-sits build strength in multiple areas of the core, while also challenging your balance,” Clayton tells Bicycling. “During a v-sit, you’re targeting your rectus abdominis, external and internal obliques, and hip flexors. Core and hip flexor strength benefits cyclists greatly on the bike because your core is holding you upright and allowing your hip flexors to draw your knees up towards your hip as you pedal.”
How to do it: Perform 8 to 12 reps of each exercise, and rest 10 to 30 seconds between each new exercise. For an added challenge, perform the circuit two times through. Each move is demonstrated by Clayton so you can learn proper form.
An exercise mat is optional (but recommended!) to complete this workout.
Get Bicycling All Access for more workouts like this one! 💪
Hollow Hold to V-Sit
Begin in a hollow-body position: Lie faceup with legs straight, feet lifted, and toes pointed forward. Extend your arms past your head, biceps next to ears. Engage core—think belly button to spine—while pressing your lower back into the mat, and looking straight ahead. Then immediately bring your chest and knees together into a tuck position for an elevated tuck crunch. Roll back into a hollow-body position and repeat.
Rocking V-Sit With Russian Twist
Begin in a seated position with your knees bent at a 90-degree angle and your feet just off the ground (like you’re about to do a Russian twist). Roll backward so that your back is on the ground and your feet are straight up in the air. Using your momentum, bring your body forward so you’re in your starting position again. Perform two Russian twists. Repeat.
V-Sit to Toe Tap
Begin in a hollow-body position, then immediately bring your chest and knees together into a tuck position for an elevated tuck crunch. Straighten your legs to point your feet up toward the ceiling—at the same time, reach your hands to your toes to perform a toe tap. Reverse the movement to come back to starting position. Repeat.
Alternating Knee Drive V-Sit
Begin in a hollow-body position with arms down at sides, then immediately rock forward and bring right knee into chest. Then rock backward and extend right knee back to starting position. Rock forward again and bring left knee into chest. Then rock backward and extend left knee back to starting position. Repeat, alternating legs.
Alternating Lever Crunch V-Sit
Begin in a hollow-body position with arms down at sides, then immediately rock forward while bringing right leg straight up to the ceiling and left arm forward to meet inside of right ankle. Rock back to starting position, lowering right leg and left arm. Then rock forward while bringing left leg straight up to ceiling and right arm forward to meet inside of left ankle. Rock back to starting position, lowering left leg and right arm. Repeat, alternating legs.
You Might Also Like
