V-Up Down (with Stability ball)

Sculpt your core with Stability Ball V-Up Downs. This dynamic exercise strengthens your rectus abdominis and obliques by transferring the ball between

IntermediateWaist Stability ball

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of V-Up Down (with Stability ball)

Compound

Pull In (on stability ball)

Waist · Stability ball

Intermediate

Compound

Prone Twist On Stability Ball

Waist · Stability ball

Intermediate

Isolation

Crunch (on stability ball)

Waist · Rectus Abdominis · Stability ball

Intermediate

Isolation

Weighted Side Bend (on stability ball)

Waist · Obliques · Weighted

Intermediate

Description

A core exercise that involves lying on your back on the floor and lifting a stability ball from your feet to your hands in a V-shaped motion.

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How to do V-Up Down (with Stability ball)

01
Setup
Lie supine on the floor with your legs extended, squeezing a stability ball securely between your ankles or feet.
02
Setup
Extend your arms straight overhead, keeping your shoulders relaxed and lower back pressed gently into the floor.
03
Simultaneously lift your torso and legs, crunching your abs to bring your hands and feet (with the ball) together in a V-shape over your midsection. Transfer the stability ball from your feet to your hands.
04
With the ball now in your hands, slowly lower both your extended arms and legs back towards the starting position, maintaining control and keeping your core engaged.
05
Repeat the V-up motion, lifting your torso and legs to meet the ball in your hands, and transfer the stability ball back from your hands to your feet.
06
Control the descent, slowly lowering your arms (without the ball) and legs (with the ball) back to the starting supine position on the floor.

Tips

Focus on initiating the movement from your core, not just flinging your limbs; imagine pulling your belly button towards your spine.
Avoid using momentum to lift; the slower and more controlled the movement, the more effectively you will engage your core muscles.
Exhale as you lift into the V-up and inhale as you slowly lower your limbs, which helps engage your deep core muscles.
Keep your neck neutral and avoid craning it forward; your gaze should follow your hands as you lift.

Common mistakes

Swinging your limbs to complete the V-up reduces core engagement; instead, focus on a slow, controlled lift by initiating from your abdominal muscles.
Allowing your lower back to arch off the floor during the lowering phase can strain your spine; keep your core tight and gently press your lower back into the floor throughout the movement.
Losing control of the stability ball during the transfer or descent indicates a lack of core stability; ensure a firm grip with hands and feet and maintain constant tension.

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Questions

Is V-Up Down (with Stability ball) good for beginners?

V-Up Down (with Stability ball) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for V-Up Down (with Stability ball)?

You need Stability ball to perform V-Up Down (with Stability ball). If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for V-Up Down (with Stability ball)?

Focus on initiating the movement from your core, not just flinging your limbs; imagine pulling your belly button towards your spine. Avoid using momentum to lift; the slower and more controlled the movement, the more effectively you will engage your core muscles. Exhale as you lift into the V-up and inhale as you slowly lower your limbs, which helps engage your deep core muscles. Keep your neck neutral and avoid craning it forward; your gaze should follow your hands as you lift.

What are common mistakes when doing V-Up Down (with Stability ball)?

Swinging your limbs to complete the V-up reduces core engagement; instead, focus on a slow, controlled lift by initiating from your abdominal muscles. Allowing your lower back to arch off the floor during the lowering phase can strain your spine; keep your core tight and gently press your lower back into the floor throughout the movement. Losing control of the stability ball during the transfer or descent indicates a lack of core stability; ensure a firm grip with hands and feet and maintain constant tension.