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Exercise handout — move better, feel better.

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Supine V-Up

AdvancedStrengthTier T3

Lie on your back with arms overhead and legs straight. Lift your arms and legs together so your hands reach your feet, then lower both ends together. You may feel your abdomen and the front of your hips working.

Targets: Lumbar Spine
Muscles: Rectus Abdominis

Stop if

Stop the exercise if this happens. Seek advice if it persists or you are unsure.

Also stop if you notice
Pain in the low back, or the low back arching away from the mat as you lower.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie full length on your back on the mat with your legs straight and pressed together and your arms straight overhead, close to your ears.
  • Press your low back gently toward the mat before you begin.
  1. Woman lying full length on her back on a mat with her arms stretched overhead and her legs straight.

    Step 1 of 5

    Lie on your back with your arms overhead and your legs straight together.

  2. Woman on a mat lifting her straight legs and her extended arms away from the mat together.

    Step 2 of 5

    Lift your arms and your straight legs at the same time.

  3. Woman balanced on her hips on a mat with her straight legs and her trunk lifted into a V and her hands near her feet.

    Step 3 of 5

    Reach your hands up to meet your feet, with your knees straight.

  4. Woman lowering her straight legs and her trunk back toward a mat with her arms reaching overhead.

    Step 4 of 5

    Lower both ends together, keeping your knees straight.

  5. Woman lying full length on her back on a mat with her arms stretched overhead and her legs straight.

    Step 5 of 5

    Lie on your back with your arms overhead and your legs straight together.

What you should feel

You may feel the muscles across the front of your abdomen working, and the front of your hips working as your legs rise.

Breathing

  • Breathe out as you fold up and in as you lower; do not hold your breath.

Safety Information

Work on a mat or another surface that pads your back. Keep your low back pressed toward the mat at the start; if it lifts away as you lower, do not lower your legs as far. Move your arms and legs together rather than swinging them up. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.