V-up with Clap

Perform V-ups with a clap to intensely target your rectus abdominis and core strength.

Movement: Compound
Force: Pull
Per set: 45s
Rest: 1 min

Free · iPhone only · Available on the App Store

Description

A V-up with Clap is a bodyweight exercise that targets the core, specifically the abdominal muscles. It starts with laying flat on the back, then both legs and arms are raised simultaneously to form a 'V' shape, followed by a clap under the legs.

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How to do V-up with Clap

01
Setup
Lie flat on your back on a mat with your legs straight and together, and your arms extended straight overhead with palms facing up or inwards.
02
Engage your core and simultaneously lift your torso and straight legs off the floor, reaching your hands towards your shins.
03
At the peak of the movement, form a 'V' shape with your body and clap your hands together under or just past your shins or knees.
04
Slowly and with control, lower your torso and legs back to the starting position, ensuring your lower back remains pressed into the mat throughout the descent.

Tips

Focus on controlled movement throughout the entire exercise, avoiding the use of momentum to lift your body.
Keep your legs as straight as possible by engaging your quadriceps and pointing your toes, which increases the lever arm and core challenge.
Exhale forcefully as you lift your torso and legs, and inhale as you slowly lower back to the starting position to support core engagement.
Try to touch your hands under your calves or even ankles to maximize the range of motion and challenge to your rectus abdominis.

Common mistakes

Using momentum to lift your body rather than core strength reduces the exercise's effectiveness; focus on a slow, controlled lift and descent by engaging your abdominals.
Rounding your back excessively at the top can strain your spine; strive to maintain a relatively straight spine and open chest at the peak of the 'V' position.
Bending your knees too much reduces the difficulty; keep your legs as straight as possible to fully engage your hip flexors and rectus abdominis.

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Questions

What muscles does V-up with Clap work?

V-up with Clap primarily targets Rectus Abdominis. Secondary muscles include Iliopsoas, Obliques, Quadriceps, Serratus Anterior, Tensor Fasciae Latae.

Is V-up with Clap good for beginners?

V-up with Clap is rated advanced. 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 with Clap?

You need Body weight to perform V-up with Clap. 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 with Clap?

Focus on controlled movement throughout the entire exercise, avoiding the use of momentum to lift your body. Keep your legs as straight as possible by engaging your quadriceps and pointing your toes, which increases the lever arm and core challenge. Exhale forcefully as you lift your torso and legs, and inhale as you slowly lower back to the starting position to support core engagement. Try to touch your hands under your calves or even ankles to maximize the range of motion and challenge to your rectus abdominis.

What are common mistakes when doing V-up with Clap?

Using momentum to lift your body rather than core strength reduces the exercise's effectiveness; focus on a slow, controlled lift and descent by engaging your abdominals. Rounding your back excessively at the top can strain your spine; strive to maintain a relatively straight spine and open chest at the peak of the 'V' position. Bending your knees too much reduces the difficulty; keep your legs as straight as possible to fully engage your hip flexors and rectus abdominis.