Medicine Ball V-Up

Abs, Hip FlexorsMedicine Ball

Targets the rectus abdominis and hip flexors by raising your upper body and legs simultaneously. Holding a medicine ball lengthens the lever, challenging core control and coordination.

How to do it

1Lie on your back with legs straight, holding a medicine ball with extended arms overhead.

2Brace your core and lightly press your lower back into the floor.

3Simultaneously lift your legs and torso, reaching the medicine ball toward your feet.

4Pause for a second at the top, forming a V-shape with your body.

5Lower back down under control to the starting position.

Common mistakes

Yanking with your head and neck on the way up, straining the cervical spine.

Excessive lower back arching on the way down, increasing lower back discomfort risk.

Bending your arms and throwing the ball forward instead of moving smoothly with your torso.

Breathing

Exhale as you lift your torso and legs. Inhale as you lower down under control.

Make it harder or easier

To scale down, bend your knees or perform without the ball.

To scale up, hold the peak V-position longer at the top.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.