WhatWorksWhat.
Abs

V-up

Both halves of the rectus abdominis hammering together.

Complexity · Mediumhypertrophyintermediate+Bodyweight
  • Abs
  • Abs - Lower abs
  • Abs - Upper abs
  • Upper abs
  • Lower abs

PrimarySecondary

What it hits

Parts of the target muscle.

  • Upper abs

    Hit

    Crunches - ribs move toward pelvis.

  • Lower abs

    Hit

    Leg raises - pelvis moves toward ribs.

The movement

Get it right, not roughly right.

Optimal form

6:57· Gymless Fitness

V-Ups Tutorial For Beginners (4 Variations Covered)

Lying flat

Crunched

Lying on the back, arms overhead, legs straight. Crunch up by lifting both arms and legs to meet in a V - hands touch feet, body balanced on the tailbone. Lower under control.

Common mistakes

  • Using momentum - kips you up but trains nothing.
  • Bending the knees - easier, less effective.

Where you should feel it

Both halves of the rectus abdominis hammering together.

Injury risk · 2/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains abs. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Weighted V-up

    Light dumbbell in the hands.

    100% on target

    On target

    Same target, minor adjustment.

  • Pike-up on slider

    Plank, slide feet in toward hands.

    95% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Cobra Pose

    Lying face-down, hands under the shoulders. Press the chest up by extending the back. Hips stay on the floor. 30s. Antidote to a long day of crunches and sitting.

    AbsFront deltsChest

  • Kneeling Hip Flexor Stretch

    Half-kneeling lunge. Squeeze the rear glute hard, tuck the pelvis. Optional: same-side arm overhead for a deeper hip-flexor + lat stretch. 60s per side.

    QuadsFront deltsAbs