How To Do Medicine Ball V-Up

By: Chris Freytag, CPT

Chris Freytag demonstrating Medicine Ball V-Up in a black tank top holding a black medicine ball

Medicine Ball V-Up is a challenging core strengthening move that works your rectus abdominus and the deeper muscle called the transversus abdominus. The Medicine Ball V-Up is an advanced abdominal move that can be learned without the ball in order to work on the range of motion. One your body learns the motion you can add a light ball until your strength allows you to hold something heavier.

If you learn how to do Medicine Ball V-Up you will strengthen your core muscles but you will also strengthen your hip flexors. When you sit all the way up and lift your legs toward your hands, your hip flexors kick in and help. Often hip flexors can become overused and sore, however it is good to strengthen the hip flexors as well. Just be sure to keep as much of the move centered on your abdominals as you can and stretch the hip flexors after you are done.

There are so many more options for strengthening your core than there were years ago. At one time you would see people doing hundreds of crunches trying to flatten their tummy. We have since learned there are more effective ways to accomplish that goal in a much shorter period of time. This move is among those!

The Medicine Ball is a fun way to shake up your regular strength training routine. The ball gives you more options than regular dumbbells like the Medicine Ball Slam or the Rolling Push-Up. Choosing the ball depends on the workout you are doing. For slamming and tossing you might be able to use something heavier. For this Medicine Ball V-Up you might want to stick with a medium to lighter ball.

Try this exercise and other awesome core moves in our workout 8 Medicine Ball Moves to Sculpt Your Core.

Here are the steps to performing Medicine Ball V-Up:

1) Hold the medicine ball in your hands and lay on your back with arms straight behind head and legs long.

2) Tighten abdominals and gently press low back into the mat.

3) Raise feet and medicine ball straight up over body.

4) Slowly lower back to start

Targets: core

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