V-ups, sometimes referred to as jackknife sit-ups, are an advanced abdominal exercise that you can do with no extra equipment. They target the abs as well as a few other muscles. V-ups are a good ab exercise to add to your routine, but you do need to watch your form and not use momentum, or they are ineffective.
The Movement
Lie on your back on a mat with your arms extended overhead. Exhale and pull your torso and legs off the floor simultaneously, keeping your legs straight. Lift your legs until they are at a 45-degree angle with the floor. Your upper back should be off the floor, with your weight on your buttocks. Your arms are outstretched, parallel to your legs. Hold this position for a count, then inhale as you slowly lower back to the starting position.
Muscles Worked
V-ups target your rectus abdominis, which is the main ab muscle that you visualize as a "six-pack." Several other muscles assist during this exercise. Your obliques, or side abs, are not the primary mover during V-ups, but they do help out. Other muscles, such as your thigh muscles and hip flexors, also help out during V-ups, which is a drawback of this exercise. When you are targeting your abs, you don't want other muscles assisting in the movement.
Considerations
V-ups are an advanced abdominal exercise. You must have a certain level of agility and core strength to perform this exercise properly. If you don't have the necessary strength, your body will automatically "cheat" to complete the exercise. You can easily build momentum by swinging your arms and legs instead of moving them in a controlled motion. You will still be doing V-ups, but your abs will no longer be really working.
Bottom Line
V-ups are a solid exercise to add to your abdominal routine if you can perform them with good form. Since they don't primarily target the obliques, you should add oblique exercises to your program. If you cannot do V-ups slowly and with control, you need to focus on strengthening your core more before tackling this exercise. You can begin with a modified version of the V-up where you bend your knees as you crunch up. This reduces the amount of weight you are pulling off the floor.
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