V-Up
V-Up is an effective core exercise that targets your abdominal muscles as well as your glutes and hip flexors. By activating your rectus abdominis, V-ups allow you to build core strength.
INTERMEDIATE
Dumbbell Jackknife Pullover
A core and upper-body exercise combining a jackknife crunch with a pullover motion, targeting the abs, lats, and serratus while enhancing coordination, trunk control, and overhead strength.
Demonstration Video
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Target Muscles
Instructions
- Lie with your upper back perpendicular to a flat bench with a dumbbell standing on the bench. Hips should be lower than the bench, legs bent, and feet firmly on the floor. Your head will also be off the bench.
- Grab a dumbbell and grab one end of the handle with both hands, then extend your arms straight across your chest. In an effort to keep your straight arms under control, slowly move the dumbbell in an arc behind your head until you feel a good stretch in your chest and back muscles.
- Return the movement to the starting position and repeat.
Tips
- keep your hip and core tighten during the exercise.
Alternative Exercises
Russian Twist
Russian Twist strengthens your core, obliques, and spine. It's a total core exercise that also works your balance, builds stability in your spine, and trims your mid-section all at once.
Crunch
Crunch is a classic core exercise that explicitly trains your abdominal muscles - part of your core. It also includes your oblique muscles on the sides of your trunk and the muscles in your pelvis, lower back, and hips.
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