The v crunch is a simple exercise that strengthens the core. It primarily targets the abs. It also works with a group of muscles located in the core region simultaneously. It is a comfortable exercise that will allow trainers to lift their legs off the ground and work their core muscles.
It gets its name from the position you will assume when performing the exercise. The movement requires you to lift your foot off the floor while keeping your torso straight. Your torso should also lift off the floor. When in that position, you will form a V shape. This is where the exercise derives its name.
The v crunch is easy to perform and has many health benefits. It will not only strengthen your core but also improve the aesthetic appeal of your abs. It is suitable for both men and women and does not limit training by age. Therefore, children can also perform it without struggling.
It is also known as V-Sit.
Targeted Muscles: Core, Abs.
Exercise Type: Strength.
Exercise Mechanics: Isolation.
Difficulty level: Beginner.
Required equipment: Mat (Optional).
STEPS:
- Begin the workout by spreading your mat on a flat surface and sitting on it.
- Lie on your back, then raise your legs and arms simultaneously. Ensure arms and legs extend towards the ceiling. This is the starting position.
- Lift your back off the floor as you try to reach your hands towards your feet. Ensure to engage your core and spine as you lift your back off the floor. Also, avoid rounding the back and shoulders. Touch your feet with your hands if possible.
- When you form the V-shape hold the position to allow tension in your abs and core. This will strengthen the muscles located in those areas.
- Begin lowering your legs towards the floor with a controlled movement. This will prevent sudden drop of the feet which can cause ankle injuries. Reach your arms overhead and keep your shoulders off the ground. Press your lower back on the mat.
- Repeat the movement as many times as possible.
MUSCLES WORKED BY THE V CRUNCH
Since the exercise is an isolation workout, it will separate a group of muscles and exercise them. Those muscles include the abs and obliques as primary muscles. The crunching movement will force you to exercise your obliques and abs, improving your upper body strength.
Also, the exercise targets the legs, core, and upper back as the secondary muscles. It will, therefore, promote core and upper body strength.
BENEFITS OF THE V CRUNCH
IT WILL IMPROVE YOUR ABS AND CORE STRENGTH
The V crunch workout is effective for activating the external and internal obliques, rectus abdominis, and hip flexors. Therefore, it will improve your posture and strengthen your upper body. Also, it will improve your core and abs while improving your trunk balance. Performing many reps in one session will increase your strength.
IT WILL IMPROVE YOUR BALANCE
The V crunch exercise relies on balancing your torso and legs. Since you will lift your legs and torso off the ground, it will put you in a challenging position, which will require you to catch yourself as you counter the impending free fall. Therefore, it will improve your trunk balance.
IT IS MORE COMPLICATED THAN THE REGULAR AB WORKOUTS
The v crunch movement is quite complicated when compared to regular ab workouts. It will force you to balance your body and will benefit your body in ways that the regular abs workouts will not. Therefore, performing it regularly will impact your body quicker than other ab workouts can.
ALTERNATIVES TO V CRUNCH WORKOUT
LEG RAISES
The leg raise is a strength workout that targets the abs. It utilizes the abdominal muscles to balance and stabilize the body when performing the movement. Also, the leg raise exercise targets the rectus abdominis muscle, which are essential muscles for core and upper body strength.
The leg raises have several health benefits to the body and are easier to perform than the v crunch workout. It is, therefore, a suitable alternative to the v crunch exercise. It will however have less impact on the body compared to the former. If you are looking for an easier ab workout, give it a try.
STEPS:
- Begin the exercise by lying on the ground or on a mat placed on a flat surface. Tuck your arms close to your sides and have your legs positioned close to one another.
- Raise both legs at the same time while keeping your back pinned to the ground. Do not lift your head off the ground. Also, keep those legs straight as you lift them off the ground. Avoid bending your knees.
- When your legs and torso form 90-degrees, hold that position for several seconds. It will allow the torso to absorb the tension.
- Return your legs to the ground in a slow motion. This will prevent ankle injuries, which can occur if you let your legs fall freely.
- Repeat the rep as many times as you wish.
MISTAKES TO AVOID WHEN PERFORMING THE V CRUNCH
ROUNDING THE SHOULDERS AND BACK
A common mistake with the v crunch is the rounding of the shoulders and back. This often occurs at the top of the exercise. This will prevent you from achieving a perfect V when at the top of the movement. When you bend your back, it will reduce the effect of the exercise on your core and transfer it to your back. Therefore, it will work your abs less and your back more, turning it into a back workout. Avoid rounding your back by maintaining a straight torso.
SWINGING YOUR ARMS
Another common mistake with the V crunch is swinging the arms when lifting the back and legs. Swinging the arms will reduce the effectiveness of the exercise. Avoid this mistake by tucking your arms to your sides when starting the movement.
CONCLUSION
The v crunch exercise is an effective workout for stronger abs and shoulders. It is appropriate for athletes looking for robust abs and cores. It also works other muscles such as the hip flexors and obliques and will contribute to your overall strength. Because it is more technical than other ab workouts, it will benefit your body faster than its alternatives.
Give it a try.
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