Primary Muscle Group: Abdominals
Secondary Muscle Group: Hip Flexors
Equipment Needed: None
The Benefits of V Sit
The V-Sit is an advanced Ab exercise that targets all your abdominal muscles and improves your core stability, which makes it a popular choice amongst fitness enthusiasts. The name ‘V-Sit’ comes from the ‘V’ shape that your body forms during the exercise.
Although the traditional V-Sit is a more advanced movement, it can be modified for beginners by placing your hands on the floor for assistance.
The V-sit is an effective way to target the rectus abdominis, external obliques, internal obliques, and hip flexors while improving core balance. You are not alone if you are unable to do more than 10 to 12 of the V-sit ab exercise before you reach failure. Feeling the burn means the exercise is working.
If you are looking for new and exciting ab workouts you can download a free ab workout plan or purchase one of our 30 Day Ab Challenge Plans that comes with access to your own fitness advisor for the duration.
The Risks of doing V Sit
When doing a V-Sit you ned to avoid over rounding the back and shoulders at the top of the exercise. The V-sit ab exercise results in the back and legs creating a V at the top so bending your back forward takes the focus off the core and puts a strain on the lower back, leaving less control work for your abs making the exercise less effective. While doing this makes the exercise easier, it can be more dangerous for your back. Instead, maintain a straight line from your lower back up through your back, neck, and head. All of your body should stay straight from starting position throughout the movement.
How To Do V Sit
1. Lie flat on the ground (or a gym mat if you want to be more comfortable) with your arms by your sides.
2. Raise your legs as high as you can, keeping them straight and together, and lift your torso up towards your thighs so you form a V-shape.
3. Keep your back straight and try to keep your movements smooth and controlled – avoid jerking. You can keep your hands on the floor or bring them up to meet your feet. Then slowly lower back to the ground.
For Perfect Technique
1. Avoid using momentum to help you through each rep. slow the movement down and focus on the mind and muscle connection.
2. Avoid bending your back or hunching your shoulders forward as this will only strain the lower back and take away the tension in your abdominal muscles, making the exercise less effective.
Once you have mastered the V-Sit exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Weighted Leg Pull Ins
1. First of all, stand a dumbbell on its side so that its 2 feet away from the edge of a bench and sit comfortably on the edge of that bench and use your hands to grip the bench for support.
2. Extend your legs towards the dumbbell and pin each foot underneath the top plate of the standing dumbbell, on either side of its bar.
3. Bring your knees in towards your chest, taking care not to drop the dumbbell in the process, and hold them as close as you can to your chest for a second.
4. Finally, extend your legs back down towards the floor to the starting position.
How To Do Leg Raises
1. Lie on your back with your legs straight and keep them together.
2. Keeping your legs straight, lift them all the way up in the air so that they are pointing towards the ceiling and your glutes raise slightly off the floor.
3. Slowly lower your legs back down untill they're just above the floor and hold that position for a second.
4. Raise your legs back up.