V Sit
Stronger core. Better balance. Stronger you.
A powerful core exercise that builds strength, balance, and control. Great for building deep core strength, improving posture, and enhancing athletic performance. The V sit is a core strengthening exercise where you balance on your sit bones while lifting your legs and chest to form a 'V' shape with your body.
Benefits
- Builds strong, defined abs and a solid core
- Improves balance and stability
- Enhances posture and body control
- Strengthens hip flexors and lower abs
- Improves athletic performance
- Great for all fitness levels
Muscles worked
Step by step
Start
Sit on the floor with knees bent, feet flat, and hands by your sides. Lean back slightly, engaging your core.
Lift
Lean back a bit more and lift your feet off the floor, bending your knees. Find your balance on your sit bones.
Extend
Slowly extend your legs and raise your chest, creating a 'V' shape with your body.
Hold
Extend your arms forward, parallel to the floor. Keep your back straight and core engaged.
Hold & return
Hold the position for as long as you can with good form. Then slowly bend your knees and return to start.
Common mistakes to avoid
- Rounding your back
- Dropping your legs too low
- Using momentum
- Tensing your neck and shoulders
When to do it
- Core focused workouts
- Full body training
- 2–4 times per week
- At home or at the gym
How much, how often
| Level | Hold time | Reps | Sets |
|---|---|---|---|
| Beginner | 10–20 sec | 2–3 | 2–3 |
| Intermediate | 20–40 sec | 3–4 | 3–4 |
| Advanced | 40–60 sec+ | 4–5 | 4–5 |
Focus on form first, then increase time. Challenge yourself gradually.
Tips for best results
- Keep your chest lifted and back straight
- Engage your core the entire time
- Don't round your back
- Start with bent knees if needed
- Breathe — exhale as you lift, inhale as you lower
- Increase hold time as you get stronger