Exercise Of The Week: V-Sit Hold

Photo credit: Livestrong

V-sit hold is an isometric exercise that targets the abs and back and obviously the legs. This move is easy to perform but tough to maintain the posture.
The V-sit is extensively practiced among gymnasts as it helps strengthen the core and improve balance. It is an effective abdominal and core exercise that works the rectus abdominis, the external and internal obliques (side abs) and it also engages the hip flexors. The V-sit hold help build core strength by working multiple core areas at the same time. The V-sit hold is a body-weight exercise that can be performed anywhere, anytime.

How to Perform It

1. Start by lying back flat on a mat or the floor with your arms stretch out, place the hands on the chest (normal) or at the temples (difficult), let your feet hover across the floor and your legs almost completely stretched out.

2.      Lift your upper body and your legs in a controlled motion up to a 45-degree angle, keep your abdominal muscles and core tight. 

3.      Stretch your arms straight forward or reach up toward your feet as you are able.

4.      Maintain good core posture and a strong spine and hold your head in extension to the spine.

5.      Hold this "V" position for several seconds (at least 10 sec) to begin. As you build up your endurance, hold the position longer.

6.      Return to your starting position slowly.

7.      Repeat these steps 2-3 times.  

Tip:

One of the common mistakes performing the V-sit hold is bending the back when holding the "V" position. A true V-sit posture results in the back and legs creating a "V" at the top. Curving your back takes the focus off the core and puts pressure on the lower back leaving less control work for your abs making the exercise less effective. While doing this makes the "V" posture easier, it can be more harmful for your back. Instead, maintain a straight form from your lower back up through your back, neck, and head.

All should stay straight from starting position throughout the movement. 

Another mistake is during the V-sit.  Swinging the arms up when you lift your legs and back is a no no. Keep in mind that V-sit hold is a core exercise so moving of the arms decreases the effectiveness of the exercise on the core muscles. Instead, start with your arms at your sides at the starting position.

You can also start this move in a seated position with your knees  straight or bent and feet off the floor. Your chest should be open and lifted.

If this is too challenging, for modified version bend your knees to a 45-degree angle (see image below).