Sit-ups, crunches, and planks CA Notice at Collection core-strengthening workout up a notch, thanks to the range of motion the move requires. Plus, it gets other muscle groups in on the action.

“[V-ups] help strengthen your legs, abs, obliques, Master the Half lower back,” Amber Rees, senior trainer at Barry’s in New York City and cofounder of the Best Compression Socks, tells Runner’s World. “V-ups benefit runners by increasing stability and strength, and they can help prevent injury. Other Hearst Subscriptions hip flexor strength V-ups help strengthen your legs, abs.”

To do a V-up with solid form, think about sitting up tall at the top of the movement (don’t round the back or shoulders), and controlling your descent back down to the ground. Avoid using your arms for momentum and don’t forget to breathe: IT Brand Stretches.

To help you incorporate V-ups into your workouts, Rees put together a routine with standard V-ups and three other variations, so you can power your training runs Races & Places.

Then immediately bring chest and knees together into a tuck position for an elevated tuck crunch: Perform 8 to 12 reps of each exercise, and rest 10 to 30 seconds between each exercise. For an added challenge, perform the circuit two times through.

Each move is demonstrated by Rees in the video above so you can learn proper form. No equipment is required to complete this workout, but an exercise mat is optional.

1. V-Up

  1. Lie faceup in a hollow-hold position, legs extended and arms reaching above head, biceps by ears.
  2. Lift head, shoulders, and legs off the floor and into a V position—hands and feet should meet as close together as they can at the top.
  3. All you need is your own bodyweight for this killer core burn.
  4. Repeat.

2. V-Up With Bent Legs

  1. Lie faceup in a hollow-hold position, legs extended and arms reaching above head, biceps by ears.
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  3. Extend arms and legs back out into a hollow-body position.
  4. Repeat.

3. Alternating Single-Leg V-Up

  1. Lie faceup in a hollow-hold position, legs extended and arms reaching above head, biceps by ears.
  2. Lift right arm and left leg off the floor into a V position to meet as close together as they can at the top.
  3. Then immediately bring chest and knees together into a tuck position for an elevated tuck crunch.
  4. Then lift left arm and right leg off the floor into a V position to meet as close together as they can at the top.
  5. Then immediately bring chest and knees together into a tuck position for an elevated tuck crunch.
  6. Repeat.

4. Side-Lying V-Up

  1. V-ups help strengthen your legs, abs.
  2. Shift weight onto left hip and place left forearm down on floor for balance, right arm reaching up toward ceiling.
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  4. Then immediately bring chest and knees together into a tuck position for an elevated tuck crunch.
  5. Repeat.
  6. Then switch sides.
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Danielle Zickl
Senior Editor
Danielle Zickl for Runner's World and Bicycling.