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Exercise Ball V-Up 101 Video Tutorial

Gym Advanced Variation Core Exercise


Exercise Ball V-Up
Exercise Ball V-Up

Exercise Synopsis

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The Exercise Ball V-Up is a bodyweight exercise primarily targeting the abdominal muscles while also engaging the hip flexors, quadriceps, hip adductors, obliques, and lower back as secondary muscle groups. This compound movement involves lying flat on your back, holding an exercise ball with your hands, and simultaneously lifting your legs and torso to meet in a "V" position, passing the ball from your hands to your feet. It requires core strength and stability, making it an effective exercise for building a strong and toned midsection. The dynamic motion challenges multiple muscle groups, enhancing overall body coordination and balance.

How to Perform

  1. Starting Position:

    • Lie flat on your back on an exercise mat.

    • Extend your arms overhead, holding an exercise ball between your hands.

    • Keep your legs straight and together, resting on the floor.

  2. Initial Setup:

    • Engage your core by pulling your navel towards your spine.

    • Press your lower back into the floor to ensure proper alignment and support.

  3. First Movement:

    • Simultaneously lift your arms and legs towards the ceiling.

    • Aim to meet in the middle, forming a "V" shape with your body.

    • Keep your arms and legs as straight as possible throughout the movement.

  4. Ball Transfer:

    • At the peak of the movement, transfer the exercise ball from your hands to your feet.

    • Secure the ball between your feet by squeezing them together.

  5. Return to Starting Position:

    • Slowly lower your arms and legs back to the starting position, keeping them straight.

    • Allow the ball to lightly touch the floor behind your head and your legs to rest on the ground without losing the tension in your core.

  6. Second Movement:

    • Repeat the lifting motion, this time bringing the ball from your feet to your hands.

    • Ensure you maintain control and balance, avoiding any jerky movements.

  7. Repetition:

    • Continue the exercise, alternating the ball transfer between your hands and feet with each repetition.

    • Perform the desired number of repetitions, maintaining proper form throughout.

  8. Breathing:

    • Inhale as you lower your arms and legs back to the starting position.

    • Exhale as you lift them to meet in the middle.


  1. Keep your movements controlled and deliberate to avoid straining your lower back.

  2. Focus on engaging your core muscles throughout the exercise.

  3. Avoid letting your lower back arch off the floor during the movement.

How Not to Perform

  1. Do Not Arch Your Lower Back:

    • Mistake: Allowing your lower back to lift off the floor.

    • Correction: Keep your lower back pressed firmly against the mat by engaging your core muscles. This helps protect your spine and ensures that the focus remains on your abs.

  2. Do Not Use Momentum:

    • Mistake: Using a jerking motion to lift your arms and legs.

    • Correction: Perform the movement slowly and with control. Using momentum reduces the effectiveness of the exercise and increases the risk of injury.

  3. Do Not Bend Your Knees:

    • Mistake: Bending your knees as you lift your legs.

    • Correction: Keep your legs straight to fully engage your abs and hip flexors. Bending your knees shifts the focus away from these muscles.

  4. Do Not Drop Your Arms and Legs Too Quickly:

    • Mistake: Allowing your arms and legs to fall back to the starting position without control.

    • Correction: Lower your arms and legs slowly, maintaining tension in your abs. This helps maximize the workout and prevents straining your lower back.

  5. Do Not Neglect Your Breathing:

    • Mistake: Holding your breath or breathing incorrectly.

    • Correction: Breathe consistently and rhythmically. Exhale as you lift your arms and legs, and inhale as you lower them. Proper breathing supports core engagement and overall performance.

  6. Do Not Overextend Your Neck:

    • Mistake: Straining your neck to lift your torso.

    • Correction: Keep your neck in a neutral position. Your head should follow the natural line of your spine, reducing unnecessary strain and discomfort.

  7. Do Not Let the Ball Drop:

    • Mistake: Failing to securely pass the ball between your hands and feet.

    • Correction: Focus on a smooth, controlled transfer of the ball. Squeeze the ball firmly between your feet or hands to prevent dropping it, ensuring a consistent workout.

  8. Do Not Rush Through Repetitions:

    • Mistake: Performing the exercise too quickly without proper form.

    • Correction: Slow down and focus on quality over quantity. Ensure each repetition is performed with precision to effectively target the abs and secondary muscle groups.


Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.


Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.