Side V-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Side V-Up is a bodyweight core exercise that primarily targets the abs while engaging the obliques as a secondary muscle group. Performed lying on one side, it involves lifting both the upper body and legs simultaneously toward each other, creating a side-facing “V” shape. This movement strengthens the entire abdominal region, improves lateral core stability, and enhances overall core control without the need for any equipment.
How to Perform
Lie on your side on a mat with your legs extended and stacked on top of each other.
Place your bottom arm on the floor for support and your top hand behind your head or extended alongside your body.
Engage your core and obliques before starting the movement.
Simultaneously lift your upper body and both legs toward each other, creating a side-facing “V” shape.
Keep your legs straight and your torso controlled throughout the movement.
Pause briefly at the top while squeezing your abs and obliques.
Slowly lower your upper body and legs back down to the starting position without letting your hips touch the floor.
Repeat for the desired number of reps, then switch to the other side.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Engage your core fully before starting the movement to protect your lower back.
Keep your movements controlled rather than using momentum to lift your body.
Exhale as you lift your legs and upper body to maximize abdominal contraction.
Focus on lifting with your abs and obliques, not your arms or shoulders.
Avoid letting your hips sag toward the floor to maintain proper alignment.
Keep your legs straight but not locked to reduce strain on the knees.
Perform the exercise slowly to increase time under tension for better muscle activation.
Limit the range of motion if you feel strain in your lower back.
Maintain a neutral neck position to prevent neck strain.
Alternate sides evenly to ensure balanced oblique development.
How Not to Perform
Do not use momentum or swing your body to lift your legs and torso.
Do not let your hips drop toward the floor during the movement.
Do not bend your knees excessively; keep legs mostly straight.
Do not arch your lower back; maintain a neutral spine.
Do not pull with your arms or shoulders; focus on the abs and obliques.
Do not rush the exercise; perform slow and controlled movements.
Do not hold your breath; maintain steady breathing throughout.
Do not twist your neck unnaturally; keep it aligned with your spine.
Do not skip alternating sides; work both sides evenly.
Do not overextend your range of motion if it causes discomfort or strain.
Variations
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.
Alternatives
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.
