How to Do V Sit Crunch Properly

Are you after a stronger core? Exercises, such as the v sit crunch can give you that. The v sit crunch is an isolation exercise that targets mainly the abs.

It will strengthen your core by working several other secondary muscles. It is a good workout for stability because it will challenge your balance.

The v sit crunch, or if you like, the v sit abs, works by having the trainer lie on the ground with their legs lifted off the ground. While doing that, your body will form a V-shape, hence its name.

The v sit crunch is relatively easy to perform and requires minimal supervision. Because of its simplicity, it can be performed by athletes across all age groups and does not discriminate on gender.

Also, it is versatile, meaning you can perform it at home or in your office. You don’t have to visit the gym to perform this exercise.

It is also known as the V-Sit Abs.

Targeted muscles: Core, Abs.

Exercise type: Strength.

Exercise mechanics: Isolation.

Difficulty level: Beginner.

Required Equipment: Mat (Optional).

STEPS:

  • Spread your mat on the floor and sit on it. Your feet and hands should touch the ground.
  • Engage your core and abs as you lift your legs off the ground. Continue the lift until your body forms a 45-degree angle.
  • Stretch your hands in front of you. Alternatively, you can reach towards your shins if you can. Ensure to maintain a good posture. Also, engage your spine throughout the movement.
  • Hold the V shape position for a while. Holding the position will strengthen your abs and core. As you get stronger from the workout, learn to hold the V shape for longer.
  • Return to the starting position by lowering your legs slowly. Continue to engage your abs throughout the movement. This is the end of one rep.
  • Repeat the reps as many times as possible.

MUSCLES WORKED BY V SIT CRUNCH

The v sit crunch exercise is an isolation exercise. It targets specific muscles and adds strength. Therefore, it is a suitable workout for a stronger core and abs.

When you lift your legs off the ground and perform the crunch, you will squeeze your abs and obliques, and, in the process, you will strengthen those muscles.

Also, it will work your core, upper back, and legs to a lesser degree.

BENEFITS OF THE V SIT CRUNCH

IT WILL IMPROVE YOUR BALANCE

The v sit crunch is an effective workout for improved balance. It will put you in an awkward position which will require you to catch your fall.

When you are in the v shape, a small part of your body will be in contact with the ground, while your weight will shift to your legs and upper body.

This will prompt you to fall, forcing you to counter the movement. Doing so will improve your balance.

IT WILL STRENGTHEN YOUR BODY.

The v sit crunch exercise targets many muscles, such as the hip flexors, core, and abs. It will increase the size of those muscles, consequently improving your strength.

Also, it will work your abs as you balance your body adding strength to those muscles. As a result, it will improve how you perform daily activities.

IT DOES NOT REQUIRE ANY EQUIPMENT

The v sit crunch does not require any special equipment. The mat used to perform this exercise is something you can do without.

Therefore, it is suitable for anyone who looking to perform an exercise that does not require special equipment.

ALTERNATIVES TO THE V SIT CRUNCH

SIDE PLANK

The side plank exercise is a suitable alternative to v sit crunch because it targets the same set of muscles.

It is an exercise that targets the oblique as its primary muscles and also works the abs and cores. Its working principle requires you to hold your body on one side and use an arm to support your weight on the ground.

The side plank workout will give you stronger obliques, improving your core strength. It is a simple exercise to perform and requires no equipment.

However, you can use a mat if you wish. Add this exercise to your workout routine and will enjoy its benefits.

STEPS:

  • Begin the exercise by lying on a mat placed on a flat surface or lying on the floor. Ensure you lie on one side of your body. This could be your right or left side. Keep your head in a straight line with your spine and the elbow of the supporting arm directly under the shoulder. Align the opposite arm close to your body.
  • Engage your abs and draw your navel towards the spine.
  • Lift your knees and hips from the ground or the mat. Breathe out during the process. Keep your torso straight. Hold the position for several minutes.
  • After a while of planking, inhale as you lower your body back to the mat. Shift to the other side and repeat the exercise the move.
  • Repeat the reps as many times as you please.

MISTAKES TO AVOID WHEN PERFORMING THE V SIT CRUNCH

ARM SWINGING

A common problem witnessed with the v sit crunch is arm swinging. This occurs when you move your arms up as you lift your back and legs.

Swinging the arm will limit the effectiveness of the exercise on your core muscles. Avoid this mistake by keeping your arms on your sides when lifting your back and legs.

Also, keep those arms parallel to the floor during the lift.

ROUNDING THE BACK AND SHOULDERS

Another common v sit crunch mistake is the rounding of the back and shoulders. This often occurs at the top of the movement.

When you round your back and shoulders, the effectiveness of the exercise will shift from the core to your lower back. Therefore, it will reduce its effect on your abs.

Instead, it will work your lower back muscles. Avoid this mistake by maintaining a straight torso.

CONCLUSION

The v sit crunch is an effective exercise for a stronger back, hip flexors, core, and abs. It will give you the desired aesthetic appeal while improving your overall strength. It is slightly harder than its alternatives, making a better workout for abs and core strength. It is cheap and easy to do.

I recommend adding this exercise to your workout routine. You will not regret it.

 

 

 

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