Oblique V ups, as the name suggests, is a V posture ab drill that works the core by engaging multiple oblique muscles at the same time.
This is a stability workout that challenges your balance because you will be required to hold the static position for a while. The key to this exercise is to curl your body into a V shape.
Oblique v-ups can be challenging compared to other ab drills. You will sit with your legs and torso lifted off the ground at a 45-degree angle.
Therefore, it is advisable to add this exercise to your daily routine if your goal is more than just general fitness.
Also known as V- sit-ups
Targeted Muscles: Abdominals
Requirements: Mat (optional)
- Lie on an exercise mat on your right side.
- Bend your knees slightly and stack your left leg on top of your right leg. Avoid plunging backward. Correct posture is key for this drill.
- Spread your elbows out and place your right arm across your body. Put your left arm behind your head. Resist the urge to push and ensure your palm touches the back of your head.
- Work your core, more specifically your obliques. Lift your left leg as you raise your torso off the floor to move your arms and legs towards each other. You know your leg is fully abducted when your elbow points at your knees.
- Hold the position for a few seconds then change the motion by bringing down your left leg and torso to the floor and repeat.
- Complete 10 reps on each side. Aim for 3 sets of 10 reps on both sides.
- Ensure the V hold is symmetrical in your upper and lower body.
- Take your time to follow the correct procedure. Lean in and back slowly as you perform the workout.
- Be sure to keep your arms and legs at a 45-degree angle.
MUSCLES WORKED BY OBLIQUE V-UPS
Oblique V-ups are isolation drills that specifically target the abdominal muscles. The main muscles engaged are:
- Internal Obliques: These muscles are located near the midline. They are responsible for rotating and flexing the trunk as you move in the same direction.
- External Obliques: These ab muscles are located along your abdominal wall. They facilitate trunk rotation as you move to the opposite side.
- Rectus Abdominis: Oblique V-ups mainly target the obliques, but also work the rectus abdominis to a lesser degree. The rectus abdominis aid the side movements and act as trunk flexors.
To make the workout a little challenging, you can hold a little longer at the top of your move as you perfect your technique. The longer you retain the muscle tension, the more benefits you gain out of oblique v-ups.
BENEFITS OF OBLIQUE V-UPS
Oblique v- ups improve balance and emphasize strengthening abdominal muscles and in turn increase their flexibility.
You have to maintain a static position at the center and not fall over. The motion involved in the workout will consequently ease general body movements and significantly lower your back pressure.
STRONGER ABDOMINAL MUSCLES
Oblique v-ups are a core-strengthening workout and target the entire core and hip flexors therefore, consistent oblique v- ups will build your stronger abdominal muscles and generate core strength that you will need to perform other strengthening drills.
This exercise engages several muscle parts that make the move click. It, therefore, improves muscle coordination and symmetry as well.
Oblique V ups are versatile and don’t need any special equipment to perform. The only thing you need to perform this exercise is your body.
ALTERNATIVES TO OBLIQUE V-UPS
The reverse crunch is an oblique v-up variation that targets the same muscles and has the same benefits.
You can gauge the difficulty of this workout by bending or straightening your legs. Keeping your legs straight makes the exercise challenging since you’ll have to lever the control longer. You can modify the drill by bending your knees.
- Place the mat on the ground and lie on your back. Bend your knees and keep your feet flat on the ground. Your feet should be a few inches from your glutes. Place your hands on your lower back for support.
- Engage your core muscles and raise your feet from the ground. Ensure you keep your knees at a 90-degree angle such that your shins are aligned with the ground. Press your lower back into your hands.
- Reverse the motion and gently lower your feet back to the ground.
- Raise and lower your legs simultaneously until you attain the desired sets of repetitions.
MISTAKES TO AVOID WHEN PERFORMING OBLIQUE V-UPS
To get the most out of oblique v ups, avoid the following mistakes:
SWINGING THE ARM
Swinging the arms when the legs are raised lowers the effectiveness of the core muscles. People often tend to swing their arms to generate momentum as they assume the v pose.
You want the motion of the upward thrust to start in your core muscles, therefore using your arm defies the goal of this workout.
Always perform the exercise with your arms parallel to the floor as you reach upward all through the workout.
ROUNDING YOUR BACK
Another common error that many people often do is rounding the back. Rounding your back may pose a significant danger to the back and increase the possibility of suffering back injuries. Any ab drill done with the wrong procedure is likely to cause back pains. Always maintain a straight posture from your lower back to the neck and concentrate on the workout to avoid rounding your back.
INCORRECT BODY POSITIONING
Oblique v sit-ups can be a strenuous exercise and maintaining the V posture can be a little challenging.
The important aspect when performing the workout is the perfect angling balance of your lower and upper body.
Follow the steps of performing the drill to get the correct workout posture and do the exercise as per the instructions.
Oblique v-ups are perfect for a general abdominal routine. If not done correctly, this workout can compress your spine and stress your neck.
Overall core strength will facilitate your daily activities and boost your performance in sports. You will feel a burning effect and your core working, but if you feel any sharp pain, stop immediately.
Make it a routine to train these muscles at least thrice a week or in between sets when performing strength training drills.