What do V-Up Exercises do?

The V-up is a highly effective core-strengthening exercise. It primarily targets the rectus abdominis and transverse abdominis. However, it also requires the use of many stabilizing and secondary muscles such as the obliques and hip flexors. The V-up is an advanced exercise, but it can be made suitable with beginner and progressive versions of the exercise.
V-up
Begin by lying flat with your arms extended above your head and your legs straight. Contract your abdominals and simultaneously raise your legs and torso upward reaching your arms toward your feet to create the V shape. Pause briefly before returning to starting position and repeat. Keep your knees straight and together throughout the entire movement.
Basic Crunch
The V-up requires strength in both the upper and lower abdominals to raise your legs and torso at the same time. Beginners should start by breaking up the movement into two exercises such as performing the basic crunch, in which your torso is the only portion lifted off the ground. Perform the crunch with your arms extended above your head, like in the V-up. However, placing your arms behind your head or across your chest can make the movement easier. Complete 15 to 20 slow and controlled repetitions for two or three sets of the basic crunch.
Leg Lifts
The leg lifts are the lower portion of the V-up exercise and often the more difficult component of the movement. Practice this movement by lying flat on the floor with your legs extended in front of you and together. Place your hands out to your sides or under your hips to help support your lower back. Lift your legs off the ground until they are at a 45-degree angle. Lower your legs back to starting position without allowing them to touch the ground. Repeat.
Progressive V-ups
Beginners can choose to progressively work toward completing a V-up. Start by performing the movement with one leg and your upper body supported by your hands or elbows. Keep one knee bent and the other leg extended. Raise and lower one leg at a time for 10 to 15 repetitions, then repeat on the other side. As your strength improves, perform the movement with both legs, but with your upper body still supported with your hands or elbows. Finally, practice holding the V-shape position in an isometric contraction, by balancing on your buttocks making a V shape with your legs held up and your torso inclined. Position your arms above your head or slightly touching your outer thighs. Hold the position for as long as possible and repeat for two or three sets.