VGA Wellness

---

The V-Up is a dynamic core exercise designed to strengthen the abdominal muscles while improving coordination, balance, and body control.

When lifting the upper and lower body simultaneously, the core is trained to work as an integrated system rather than in isolation. This movement is makes the V-Up an important exercise for developing functional core strength that supports posture, movement mechanics, and overall physical performance.

The V-Up is best incorporated in the middle to later portion of a workout or within a core circuit. Because it requires both strength and control, it goes well with foundational stability exercises that prepare the core for more dynamic demands.

Basic Core Exercise Routine (Beginner–Intermediate)

Below you will find a dedicated core routine that focuses on building foundational core strength, improving stability, and gradually introducing dynamic movement.

It can be performed 2–3 times per week as a standalone core workout or include it at the end of a strength-training session.

The emphasis should be placed on controlled movement, steady breathing, and proper technique.

1. Deadbug

Purpose: Core stability and coordination

• Sets: 2–3
• Repetitions: 8–10 per side
• Tempo: 3–1–3 (slow reach, brief pause, controlled return)
• Rest: 30–45 seconds

Maintain contact between the lower back and the floor while moving opposite arm and leg.

2. Prone Bridge

Purpose: Isometric core endurance

• Sets: 2–3
• Duration: 20–40 seconds
• Tempo: Controlled breathing throughout
• Rest: 30–45 seconds

Focus on a neutral spine and full-body tension without holding your breath.

3. V-Up

Purpose: Dynamic anterior core strength

• Sets: 2–3
• Repetitions: 6–12
• Tempo: 2–1–3 (controlled lift, brief pause at the top, slow descent)
• Rest: 45–60 seconds

Move with control and avoid momentum. Beginners may bend the knees or perform alternating single-leg V-Ups as a regression.

4. Side-Lying Bridge

Purpose: Lateral core strength and stability

• Sets: 2
• Duration: 15–30 seconds per side
• Tempo: Steady breathing and controlled hold
• Rest: 30 seconds between sides

Maintain a straight line from head to feet and avoid rotating the torso.

Coaching Tips

This routine progresses from stability, to endurance, to dynamic strength, while allowing the V-Up to be performed when the core is primed but not fully fatigued.

As the strength and control improve with the exercise, progress can be made by increasing repetitions, extending time under tension, or moving to more challenging variations.

When paired with consistent training and proper recovery, this core routine supports better movement quality in daily life, strength training, and recreational pursuits.

Vincent A.