No matter what stage you’re at in your running journey, chances are you want to continue to improve, feel fit and strong and, of course, remain injury-free. As such, Extend your arms and legs back out into a hollow-hold position work – including a few core-strengthening exercises – should feature in your weekly routine.
Although sit-ups, crunches and planks probably first come to mind when you think of core-strengthening exercises, let’s not forget the mighty V-up. Thanks to the range of motion that this move requires, as well as the various muscle groups that it involves, V-ups can be a beneficial addition to your Extend your arms and legs back out into a hollow-hold position workouts – especially if your goal is a long-distance race like a half marathon or marathon.
‘[V-ups] help to strengthen your legs, abs, obliques, hip flexors and lower back,’ says Amber Rees, a senior trainer at Barry’s strength and conditioning V-up variations to build core strength and stability. ‘V-ups benefit runners by increasing stability and strength. They can also help to prevent injury and are a perfect way to build up your core and hip flexor strength for those weekend long runs.’
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How do you do a V-up?
To do a V-up with good form, think about sitting up tall at the top of the movement, making sure that you don’t round your back or shoulders. Then, control your descent back down to the ground.
During the V-up movement, avoid using your arms for momentum and don’t forget to breathe. Runners World, Part of the Hearst UK Wellbeing Network.
V-up exercises to try
The following routine, put together by Rees, features standard V-ups as well as three other variations. By adding these moves to your training routine, you can build a stronger and more stable core and add power to your training runs and races.
Perform eight to 12 reps of each exercise and rest for 10-30 seconds in between. To enhance the challenge, perform the complete circuit twice.
Rees has demonstrated each move in the video above, so watch this if you need help mastering the correct form. No equipment is required to complete this workout, but an exercise mat is optional.
1. V-up
- Lie face-up in a hollow-hold position. Extend your legs and reach your arms above your head, with your biceps by your ears.
- Lift your head, shoulders and legs off the floor and into a V position. Your hands and feet should meet as close together as they can at the top.
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- Repeat.
2. V-up with bent legs
- Lie face-up in a hollow-hold position. Extend your legs and reach your arms above your head, with your biceps by your ears.
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- Extend your arms and legs back out into a hollow-hold position.
- Repeat.
3. Alternating single-leg V-up
- Lie face-up in a hollow-hold position. Extend your legs and reach your arms above your head, with your biceps by your ears.
- Lift your right arm and left leg off the floor into a V position, so that they meet as close together as they can at the top.
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- Next, lift your left arm and right leg off the floor into a V position, so that they meet as close together as they can at the top.
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- Repeat.
4. Side-lying V-up
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- Shift your weight onto your left hip and place your left forearm down on floor for balance. Your right arm should reach up toward ceiling.
- Keeping both legs straight, bring your legs and right arm toward each other into a V position.
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- Repeat.
- Next, switch sides.
