V-ups are a great exercise to practice if you want to strengthen your core, especially your abs and hip flexors. And as a cyclist, zeroing in on the core in your strength-training plan is always a smart decision. You can even mix in a few v-up variations to keep the exercise interesting and challenging new muscles even more.
The Benefits of V-Ups for Cyclists
Your core, including the muscles of your abs and back and those surrounding the shoulders and hips, “basically links your handlebars to your legs,” Mike Schultz, C.S.C.S., certified strength and cycling coach and founder of Highland Training tells Bicycling. This is why, he says, core strength is key for any cyclist to sustain their rides. “Once your core fatigues on a ride, then you slow down, losing momentum, and your handling skills decline,” he adds.
What’s more, Schultz adds, practicing the v-up is ideal for cyclists because this exercise mimics the same movement patterns cyclists perform on a bike, with a focus on strengthening the hips through flexion (or when knees pull up toward chest). Cycling happens one leg at a time, he says, but essentially you are using the hip flexors to help raise your knee to power you forward. The stronger those hip flexors, the more they aid in cycling endurance and speed.
To help you build stronger abs and hip flexors via v-ups, we tapped Lindsey Clayton, senior instructor at Barry’s in New York City and cofounder of the Brave Body Project, to put together a six-move circuit full of v-up variations you probably didn’t even know existed.
Add this circuit to the end of your ride, or simply work it into any cross-training strength workout at the gym or at home.
One caveat: If you’ve never done v-ups before, start with knee tucks to build up strength in your abs and hip flexors before you take on these more challenging v-up variations. (Knee tucks involve pulling the knees into the chest, rather than keeping the legs straight as you lift up into a V position. See the hollow-body hold to modified v-up in this circuit.) You want to build up your flexor strength gradually, rather than overdoing it and ending up too sore to ride. Also, if you’re feeling this move too much in the low back or you have low back pain, consider modifying or working on other core exercises to build your stability before jumping into these moves.
How to use this list: Perform each move for 30 seconds with a 10 second rest in between each. The circuit can be done one to two times. You don’t need any equipment but an exercise mat is recommended.
1. Hollow Hold to Modified V-Up
Lie faceup, arms and legs extended with arms overhead. Lift arms, head, shoulders, and legs off the floor into a hollow-body hold position. This is your starting position. Sit up onto tailbone, pulling knees into chest and bringing arms down toward legs. Lower back to starting position. Repeat.
2. Rocking V-Up With Twist
Start seated with knees bent at a 90-degree angle and feet off the ground (like you’re about to do a Russian twist). This is your starting position. Roll backward so back is on the ground and legs extend toward ceiling. Using momentum, lift torso back up to starting position. Do one Russian twist on each side, keeping chest tall and rotating through torso. Repeat.
3. Rocking V-Up With Straight Legs
Start seated with knees bent at a 90-degree angle and feet just off the ground. This is your starting position. Roll backward so back is on the ground and legs extend toward ceiling. Using momentum, lift torso back up to starting position. Straighten legs so that you are in a V position. Then re-bend knees and repeat.
4. In-and-Out V-Up
Start seated, hands behind hips on floor, leaning back slightly from hips. Extend legs out, a few inches off floor. This is your starting position. Pull knees toward chest and sit up tall. Then lower back down to return to starting position. Next, lift straight legs up toward chest, not bending knees, and sit up tall. Then lower back down to starting position. Continue alternating the knee tuck and v-up.
5. Lever Crunch
Lie faceup with knees bent at a 90-degree angle and left foot place firmly on the ground. Extend right leg on floor. This is your starting position. Sit up, and at the same time, lift right leg toward chest, reaching diagonally for right foot with left hand. Return to starting position. Repeat. Then switch sides.
6. Angled Hollow Hold to V-Up
Lie faceup, arms and legs extended, with arms overhead. Lift arms, head, shoulders, and legs off the floor into a hollow-body hold position. Roll onto left hip, keeping body in long line. Then sit up on an angle, pulling knees toward chest. Extend arms and legs back out, lowering toward floor but still hovering off the ground. Then, roll to right hip and repeat. Continue alternating sides.
Monique LeBrun joined the editorial staff in October 2021 as the associate health and fitness editor. She has a master’s degree in journalism and has previously worked for ABC news and Scholastic. She is an avid runner who loves spending time outside.
