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How to Do Lemon Squeezer Exercises

author image Gryphon Adams
Gryphon Adams began publishing in 1985. He contributed to the "San Francisco Chronicle" and "Dark Voices." Adams writes about a variety of topics, including teaching, floral design, landscaping and home furnishings. Adams is a certified health educator and a massage practitioner. He received his Master of Fine Arts at San Francisco State University.
How to Do Lemon Squeezer Exercises
Target your abdominals with the V-up exercise. Photo Credit athletes on competition image by NiDerLander from <a href='http://www.fotolia.com'>Fotolia.com</a>

Lemon squeezer exercises get their name from an old-fashioned kitchen device for squeezing lemons. The exercise's movements resemble the lemon squeezing motion. Even if you've never used a lemon squeezer, visualizing a lemon on your abdomen and contracting your muscles to squeeze it will help you isolate your abdominal muscles for greatest effect from the exercise. The Wesleyan University strength program includes lemon squeezers, also called V-ups, daily as part of abs-core training. Learn to do lemon squeezers in proper form to strengthen your abdominals and back and tone your core.

Step 1

Stretch out face up on a mat.

Step 2

Press your lower back flat against the mat. Keep your legs straight and your arms extended above your head.

Step 3

Squeeze your abdominal muscles. Tighten your belly as though you're about to take a punch.

Step 4

Raise your legs and arms simultaneously toward the ceiling. This creates the shape of a lemon squeezer or "V."

Step 5

Exhale and lower your arms and legs to the mat. Keep your abdominal muscles tight as you lower your arms and legs. Use your abdominal muscles to control the movement; don't use momentum to swing your arms and legs up and down.

Step 6

Repeat the lemon squeezer exercise for as many repetitions as you're able to complete without strain.

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