Modified v sit is an excellent exercise to include in your overall workout routine for your abdominal area.
This exercise strengthens your core and keeps you free from injuries during your workouts.
It involves balancing on your sit bones as your legs and torso are above the ground and lifted in the air.
The exercise workouts the abdominal and upper back muscles targeting rectus abdominis, external obliques, internal obliques, and hip flexors while improving core and trunk balance.
A modified v sit benefits you with building your core strength, balance, and coordination, and helps you maintain a good posture.
It also helps you catch yourself to avoid falls, and perform better at various physical activities.
To do a modified v sit properly, find a leveled ground, and you can preferably use a mat. This helps you balance and be comfortable while performing the exercise.
HOW TO DO A MODIFIED V SIT PROPERLY
- Lie down on a mat or the floor and fully extend your legs. Keep your arms straight on the sides.
- Engage your core, raising your torso and legs from the ground simultaneously, and extend your legs at a 45 degrees angle, forming a v shape with your body.
- Stretch your arms forward towards your shins, keeping the arms parallel to the ground throughout the movement.
- Hold this position for some time. For beginners, hold it for some seconds, and you can add your time as you continue. Keep your shoulder relaxed, and keep breathing during the whole movement.
- Straighten your knees as you lower to a start position, keeping your abs engaged and tight. Just before you lower fully to the ground, you can decide to hold to this position for a few seconds. This counts as one rep. You can try to complete 20 to 25 reps but for a novice, start with 10 to 15 reps.
If you enjoy challenging moves, keep your heels and upper back off the ground between repetitions and aim to bring your knees close to your face.
WHAT MUSCLE DOES MODIFIED V SIT WORK?
The modified v sit exercises your rectus abdominis, external obliques, internal obliques, and hip flexors.
The muscle runs longitudinally along the ventral aspect of the body wall between the pectoral and pelvic girdles. It’s associated with the third group of lateral hypaxial muscles.
It creates up the core, and its function is to move the body between the ribcage and the pelvis.
Exercising the muscle gives you a good posture, balance, and stability in movements, reduces risks of falling, better performance in sports, and a firm and toned torso.
EXTERNAL AND INTERNAL OBLIQUES
The obliques work together. The external oblique is an opposite side rotation muscle, while the internal oblique is the same side rotation muscle.
Therefore, the left internal and right external obliques rotate the spine left, while the left external and right internal obliques rotate the spine to the right.
Modified v sit exercises the obliques gives you a good look and improve your overall posture and a strong back.
Strong obliques enable rotation and flexion of the trunk and help the abs stabilize the spine and avoid lasting damage by preventing hyperextension of the spine on the back and side.
They are a group of muscles found near the top of your thighs that helps in moving your lower body. They allow you to move, kick, band, and swivel your hips.
Also, they help you in stabilizing the pelvis and spine.
Hip flexors also help perform explosive movements such as running and jumping. Tight hip flexors can cause postural problems and cannot pull you forward.
So by exercising these muscles you help improve your mobility and prevent injuries.
BENEFITS OF MODIFIED V SIT
The modified v sit is both a core workout and a balancing move since it forces you to use your core and focus on your balance and stability. Below are some benefits that come with this workout:
BUILD YOUR CORE STRENGTH
The modified v sit exercise involves engaging the core– strengthening, toning, and tightening it to build its strength.
A strong core helps you move with ease while performing your daily activities and gives you an athlete performance. It also reduces the risks of back pain and injuries.
IT GIVES YOU BALANCE, STABILITY AND COORDINATION
Modified v sit requires you to balance on your sit bones, which helps to improve your balance and gives you a stable spine.
In addition, the exercise helps your pelvis, lower back, and hip muscles coordinate with your abdominal muscles. This keeps your body balanced and during your daily activities.
REDUCES RISK OF BACK PAIN AND INJURIES
A worked-out core reduces the risk of injuries. For example, it prevents tightening of your hips flexors.
Tight hip flexors can stretch or tear if you make sudden movements like running and jumping. Therefore, exercising the muscles gives you a solid and firm center, reducing back pain and injuries.
ALTERNATIVE TO MODIFIED V SIT
To alternate your workouts, here are some exercises that are similar to modified v sit that works out the same muscles:
This is a cardio exercise that builds up your cardio endurance, agility, and your core strength. In addition, this exercise increases your heart rate and helps you burn some calories.
How to do mountain climbers:
- Get into a plank position and evenly distribute your weight between your hands and toes. Engage your core and maintain a straight body, your arms shoulder-width apart.
- Lift your right leg towards your chest
- Bring your right leg back to start position and immediately lift your left leg towards your chest and make it go as far as you can.
- Alternate the moves between your legs, doing equal reps on both.
The plank jack is a cardio exercise that strengthens your core. This exercise also helps to reduce fat and burn calories.
How to perform a plank jack:
- Get down to the plank position with your arms extended and your legs together. Your hands should be below your shoulder and your body straight.
- Engage your core, jump with your feet wide apart beyond shoulder-width, and pause.
- Jump back to a start position – that finishes one rep.
MODIFIED V SIT MISTAKES TO AVOID
FAILING TO MAINTAIN PROPER BALANCE
Performing the modified v sit requires maintaining a proper form and avoiding rounding your back or hunching your shoulders forward.
Hunching your body or shoulders strains your muscles, which causes injuries and back pain.
AVOID SWINGING YOUR ARMS
Your arms should be straight and parallel to the ground throughout the exercise. When lifting your legs and torso, you might swing your arms. Swinging your arms reduces the effectiveness of the workout on the core muscles.