V-Sit
Exercise of the Month: November 2011
Fitness Level: Intermediate

Sit on the floor with your hands positioned either side of your bottom, with your fingers pointing towards your feet. To maintain a good spinal alignment lift your chest and draw your shoulder blades together down your back.

Engage your core musculature. To do this take a diaphragmatic inhalation and as your exhale draw your rib cage downwards and hold it in place with your diaphragm. Draw your pelvic floor up-wards and your TVA inwards. You should see your middle tighten into a barrel shape.

Lift your feet up off the floor bending your knees so that your legs are brought in towards your chest. Your body at this point should represent a V shape.

Extend your legs away from your body, straightening them out in front of you. At the same time lean back, bending your elbows until your forearm rest on the floor.

Make sure you maintain your inner unit engagement so that you do not feel any pressure on your lower back.

Return back to the start position and repeat.

This exercise can place pressure on the lumbar spine if your inner unit is not strong enough to support and stabilize the spine. Therefore, if you do any pressure on your lower back please stop this exercise immediately.

Inhale: As you extend your legs.

Exhale: As you bend your legs.

The V-sit is an effective exercise for strengthening the rectus abdominis alongside the hip flexors and quad muscles.