Are you tired of your regular sit-ups and crunches? Ditch these and try the calorie – torching V sit hold exercise, that will improve 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 how to perform 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 reach your arms to your sides rigidly, off the floor.
- Subsequently, lift your legs off the floor and point them at about 45 degrees angle.
- Additionally, proceed to 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 very beginning of your workout.
This is because, of the unique position it demands, which will see you recruiting a number of stabiliser muscles in your core and back so as to hold the v sit position.
If you fail to do this and instead decide to finish a monster work out 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 of these common mistakes to avoid in order to get the most from this exercise.
ROUNDING YOUR BACK AND SHOULDERS
One of the common v sit hold mistakes 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 risks. 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 through-out the exercise.
SWINNGING YOUR ARMS
Another common mistake during this routine is swinging your arms up when you are 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. When lifting, they should stay parallel to the ground as in the starting position.
V SIT HOLD MUSCLES WORKED
The v sit hold exercise does an 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 extremely amazing how it is able to function both as a core exercise and balancing move. Not many moves operate this way, hence making this one a great choice if you are looking 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 in order to maintain your stability.
V SIT HOLD BENEFITS
Constantly performing this routine will improve your balance as you are required to stay perfectly centred to avoid falling.
In is a compound routine that serves to target more than one muscle. It targets the entire core as well as hip flexors which is essential for athletes.
This exercise will improve your overall body coordination. This is because there are too many muscles that work in order to make the 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, so long as you have access to ample space for the movements.
The v sit hold are more a difficult exercise compared to all the other ab crunches.
While this is a benefit to anyone who performs this exercise, it is specifically efficient for the advanced exercisers who are 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 HOLD ALTERNATIVES
Below are the exercises you can perform in place of the v sit hold.
This alternative will focus on the obliques and abdominal muscles at the both sides of your upper body. It involves twisting your body from one side to the other while in a sit up position.
This alternative is a body weight exercise that serves to work your obliques. It is a great basic exercise which when done correctly, can effectively target the core and waist.
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.