Sometimes Called a Jackknife or Pike Crunch.
V-up can be a good choice for challenging the rectus abdominis, especially if crunches have become relatively easy for you. A complete ab workout will still include rotating moves, such as bicycle crunches, and stabilization exercises, such as plank.
But what may be considered the most important benefit of a solid V-sit is the potential.
1. It strengthens your core, upper, middle and lower abs.
2. It helps improve your balance.
3. It also works on the internal and external oblique muscles.
4. Helps in building six and eight pack abs.
If you suffer from back pain, especially in the lower back, it's best to leave V-ups out of your ab routine. It's just not a good exercise for you.
People who have neck issues should also avoid the V-up.
V-ups aren't for the beginner, either. Build up abdominal strength through crunches — including variations on an incline and stability ball — before attempting the move.
Taking the time to develop the L-Sit into a V-sit is a worthwhile endeavor. V-sits enable greater hip and abdominal flexion beyond that of the L-sit. The additional strength built in the rotator cuff and back muscles also protects against shoulder injury and will improve pressing and pulling power as well as posture.
And once a strong V-sit is established, the door to developing Manna presses is also opened allowing for even greater control and strength in all of these aspects.
Is a body weight exercises that uses many different muscles. This is a core strengthening exercise that also has benefits for your side muscles and your back.
Side Plank requires you to balance on one arm, so this is a great pose for strengthening your shoulders, wrists, and arms.
Make sure to keep your arm strong. Don't lock your elbow, and don't sink into your shoulder.
The external abdominal oblique is one of the most used muscles during the side plank. The researchers found that in three out of the four different variations of the side plank tested, the obliques had more muscle activity than the back muscles.
The side bridge, which spine biomechanics researcher Stuart McGill made famous, is performed with your knees bent at 90 degrees and resting on the ground, making it slightly less challenging. You can also raise your top leg in a normal side plank to put more stress on your hip and core muscles.
The side plank is considered an endurance activity for the core by Dr. McGill, according to an he wrote article that was published by the National Strength and Conditioning Association. He believes that it's important for spine health for the muscles surrounding the spine, the core muscles, to be able to stay strong for an extended period of time. However, just because this exercise helps protect your spine does not necessarily mean that it works the muscles of the back.