Tuck-Up to V-Up
- Level
- Beginner
- Movement
- V up · Lying on the back
- Tracks
- Reps only
Works
Abdominals Obliques
How to do it
- Lie flat on your back with arms extended overhead and legs straight.
- Engage your core to lift your upper body and bend your knees toward your chest.
- Reach your hands toward your shins or knees to form a compact tuck.
- Lower your torso and extend your legs back to the floor with control.
- Lift your torso and straight legs together, reaching your hands toward your toes to form a V shape.
- Lower your torso and extend your legs back to the floor with control.
Common mistakes
- Using momentum to swing the knees and torso up instead of contracting the abs.
- Pulling with the arms or hands rather than reaching with them.
- Letting the feet slam down or the back drop hard to the floor on the descent.
- Tucking so loosely that the movement becomes a knee raise with little torso lift.
Safety
Avoid this movement if you have acute lower back issues or disc herniation.
Keep the neck relaxed and avoid yanking the head forward.
Tips
- Exhale sharply as you tuck to maximize abdominal contraction.
- Curl your ribcage toward your pelvis and knees toward your chest simultaneously.
- Keep your lower back slightly rounded at the top rather than arching it.
- Control the descent by extending your legs back down instead of letting them drop.
Details
- Base movement
- V up
- Combined with
- Knee tuck
- Arms
- Both
- Legs
- Both
- Body position
- Lying on the back
