How to Do the V-sit Ab Exercise to Build Core Strength

Build Abdominal and Core Strength with the V-Sit Ab Exercise

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The V-sit is an effective abdominal and core exercise that works the rectus abdominis, the external obliques, and internal obliques. This popular ab exercise also engages the hip flexors. The V-sit ab exercise builds core strength by working multiple core areas at the same time. The V-sit is a body-weight exercise that can be done anywhere, anytime.

How to Do It

  • Begin in a seated position, contract your abdominal muscles and core and lift your legs up to a 45-degree angle.
  • Reach your arms straight forward or reach up toward your shins as you are able.
  • Maintain good core posture and a strong spine.
  • Hold this "V" position for several seconds to begin. As you get stronger, hold the position longer.
  • Return to your starting position slowly.
  • Just before you reach the floor, stop and hold the position for a few seconds.
  • Repeat this entire movement several times.  

Common Mistakes to Avoid Doing the V-sit Ab Exercise

One of the most common mistakes made during the V-sit is rounding the back at the top of the exercise. A true V-sit ab exercise results in the back and legs creating a V at the top. Bending your back forward takes the focus off the core and puts strain on the lower back leaving less control work for your abs making the exercise less effective. While doing this makes the exercise easier, it can be more dangerous for your back. Instead, maintain a straight line from your lower back up through your back, neck, and head.

All should stay straight from starting position throughout the movement. 

Another mistake made during the V-sit is swinging the arms up when you lift your legs and back. Remember the V-sit is a core exercise so moving of the arms lowers the effectiveness of the exercise on the core muscles. Instead, start with your arms at your sides at the starting position.

When you lift, your arms should stay parallel to the ground as they were at your sides. You should not point your fingers to your toes, rather your arms should stay parallel to the floor as you lift.

Modifications to the V-sit Ab Exercise

The V-sit is an advanced ab exercise. If you are new to the V-sit, remember form is more important than the number of reps you do. That said, there is a modified V-sit ab exercise you can try that may be easier than the traditional V-sit, but also will help you build form and core strength as you learn. In a modified V-sit, instead of the legs being straight throughout the movement, the knees bend at a 90-degree angle and are brought towards the chest as you lift. When you release or lower the legs are straightened back to the starting position. Throughout the modified V-sit, your back and head alignment remain straight as mentioned above. 

You may not be able to do more than 10-12 of the V-sit ab exercise before you reach failure. You are not alone. Feeling the burn early and much means the exercise is working, so keep up the good work.

Also See:
Dragon Flag Advanced Core Exercise. Credited to martial arts master, Bruce Lee. The Dragon Flag is arguably one of the more advanced bodyweight exercises you can do.
The Best and Worse Ab Exercises.
More Ab Exercises
Top 10 Questions About Abdominal Exercises

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