V-Ups
The V-Ups is a bodyweight exercise that primarily targets the core. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the V-Ups
- 1Lie on your back with your legs straight, heels lightly on the floor, and arms reaching straight overhead, then gently brace your abs as if someone’s about to poke your stomach. Keep your lower back close to the floor and your neck relaxed.
- 2At the same time, lift your legs and upper body, reaching your hands toward your toes to form a “V,” then pause for a moment at the top. Lower yourself back down with control, breathing out as you come up and in as you return to the floor.
Coach tips
- Keep your lower back from arching off the floor; if it does, reduce your range of motion or bend your knees slightly.
- Move in a smooth, controlled way instead of swinging your arms or jerking your legs up.
- If your neck feels tense, look slightly up and keep your chin gently tucked, using your abs—not your head—to lift.
Train core smarter
One rep, one set. Hypro turns the V-Ups into measurable progress, week after week.
The right weight, every set
Hypro suggests your next V-Ups weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much core you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The V-Ups fits right into proven hypertrophy and strength templates.
For optimal core hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
