Are you tired of your regular sit-ups and crunches? Ditch these and try the calorie–torching V sit-hold exercise, improving your general body balance and core stability.
For everything you need to know about this exercise from the proper way to perform it, the benefits it has and the common mistakes to avoid while performing it, read on.
HOW TO DO V SIT HOLD PROPERLY
Below is a step-by-step guide on performing the v sit hold in the right form for maximum effectiveness.
You will not require any equipment apart from an exercise mat, which you will use while lying down.
- On your mat, lie on your back and rigidly reach your arms to your sides off the floor.
- Subsequently, lift your legs off the floor and point them at about 45 degrees angle.
- Additionally, lift your head so that your shoulders are equally off the floor.
- When ready to start, lift the upper part of your torso and bend your knees and bend your knees.
- If you want to make the exercise more challenging, you can lean back and come up if you want to reduce its challenge.
- Hold in this position for a count of 45 seconds, rest for a minute and start the process all over again.
WHEN IS THE PROPER TIME TO PERFORM THE V SIT-HOLD?
You will want to perform this exercise at the beginning of your workout.
This is because of the unique position it demands, which will see you recruiting several stabilizer muscles in your core and back to hold the v-sit position.
If you fail to do this and instead decide to finish a monster workout session with the v-sit position, your form will most likely suffer most because you will be too beat to perform it correctly.
COMMON V SIT-HOLD MISTAKES TO AVOID
As mentioned earlier, this is an advanced exercise and it is, therefore, normal to make some mistakes at first when starting on it.
Below are some common mistakes to avoid to get the most from this exercise.
ROUNDING YOUR BACK AND SHOULDERS
One common v sit holds mistake is rounding both the back and shoulders at the top of the movement.
A perfect v-sit-hold position will result in your back and legs forming a v shape at the top.
Bending your back forward will divert the focus of the exercise from your core and put more strain on your lower back instead. This will leave your abs with less control work, making the exercise less effective.
While rounding your back may appear to make this exercise easier, it puts your back at injury risk. Instead, aim to maintain a straight line from your lower back up through your entire back and neck.
In short, all of your body should stay in a straight line throughout the exercise.
SWINGING YOUR ARMS
Another common mistake during this routine is swinging your arms up while lifting your legs and back.
Moving your hands will lower the impact of the exercise on your core muscles. Instead, you are advised to start with your arms positioned at your sides. They should stay parallel to the ground as in the starting position when lifting.
V SIT HOLD MUSCLES WORKED
The v sit-hold exercise does exemplary work at working multiple parts of the core simultaneously. It mainly targets the rectus abdominis, transverse abdominis, obliques and hip flexors.
This is not the only catch of the exercise. It is amazing how it can function as a core exercise and a balancing move. Not many moves operate this way, making this one a great choice if you want to challenge yourself.
Since this exercise requires that you form a v shape with your legs up in the air, you will need to engage your core and focus on your balance to maintain your stability.
V SIT HOLDS BENEFITS
Constantly performing this routine will improve your balance as you are required to stay perfectly centered to avoid falling.
In is a compound routine that serves to target more than one muscle. It targets the entire core and hip flexors which is essential for athletes.
This exercise will improve your overall body coordination. This is because too many muscles work to make a move click.
This exercise is simple in that it does not require any equipment to perform- only your mat. It can also be performed anywhere, as long as you have ample movement space.
The v sit hold are a more challenging exercise compared to all the other ab crunches.
While this benefits anyone who performs this exercise, it is specifically efficient for advanced exercisers looking to break the plateau of working their abs.
Improved body balance, core strength and coordination will help you to maintain a good posture and come in handy in catching yourself to avoid falls.
V SIT HOLDS ALTERNATIVES
Below are the exercises you can perform in place of the v-sit hold.
RUSSIAN TWIST
This alternative will focus on the obliques and abdominal muscles at both sides of your upper body. It involves twisting your body from one side to the other while in a sit up position.
OBLIQUE CRUNCHES
This alternative is a bodyweight exercise that serves to work your obliques. It is a great basic exercise that, when done correctly, can effectively target the core and waist.
TAKE AWAY
Although this is an advanced exercise, it is very easy to learn. If you are a beginner, do not fret. This routine is recommended to people across all levels, so long as you learn how to perform it safely.
