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Skill progressions

V-up progression: from dead bugs and the hollow hold to the V-up

Find the hardest step you can do with smooth reps and your lower back under control, do 2 or 3 sets of it, and move up when every set reaches the top of its range. Keep all your curling reps to about 60 a session, and balance them with the holds at the end. Two or three times a week is plenty. The ladder is our starting point: no trial has tested V-ups on their own.

20 minIntermediate11 movesA bench or boxBack · Abs · Quads · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Cat-cow8 slow waves
    Beginner · Back, Abs · 3D demoOnly as far as is comfortableHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Dead bug1 set of 6 each side
    Beginner · Abs, Hip flexors · 3D demoLower back gently down; breathe out as you reachEasier: Dead bug heel tapsHarder: Forearm plank

The ladder: pick your step

Rest 45 to 60 s between sets

  1. Hollow body hold2 to 3 holds of 10 to 30 s
    Intermediate · Abs, Hip flexors · 3D demoStep 1. Knees bent at first; end the hold when your lower back liftsEasier: Dead bugHarder: Dragon flag
  2. Reverse crunch2 to 3 sets of 8 to 15
    Intermediate · Abs, Hip flexors · 3D demoStep 2. Curl your pelvis towards your ribs, with no swinging. Not with osteoporosisEasier: Cross-body crunchHarder: Captain's chair knee raise
  3. Seated knee tuck on a bench2 to 3 sets of 10 to 15 slow reps
    Beginner · Abs, Hip flexors · 3D demoStep 3. Lean back on your hands; knees and chest meet in the middle. No bench: the floor worksHarder: Bent-knee hip raise
  4. Tuck-up (cocoon)2 to 3 sets of 8 to 12 slow reps
    Intermediate · Abs, Hip flexors · 3D demoStep 4, the tuck-up. Knees tuck as your arms swing past them; uncurl slowlyEasier: Seated knee tuck on a benchHarder: Stability ball knee tuck
  5. Jackknife sit-up (V-up)2 to 3 sets of 6 to 12
    Advanced · Abs, Hip flexors · 3D demoStep 5, the V-up. Arms and legs together; bend your knees a little at first; lower over 2 to 3 sEasier: CrunchHarder: GHD sit-up (glute-ham developer)

Balance

2 rounds

  1. Bird dog6 each side, 3 to 5 s holds
    Beginner · Back, Abs, Glutes · 3D demoKeep your back stillEasier: Bird dog, one limb at a timeHarder: Bear crawl
  2. Side plank15 to 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoOr on your kneesEasier: Knee side plankHarder: Side plank with leg lift

Cool-down

  1. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoPad the kneeling kneeHarder: Couch stretch
  2. Child's Pose (Balasana)1 min
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide if that's more comfortableHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • Move up a step when every set reaches the top of its range for 2 sessions with your lower back under control; start the new step at the bottom of its range and finish the session on your old step.
  • In your first two weeks, stop every set with 3 or 4 reps to spare. After that, stop 2 or 3 short.
  • Keep to about 60 curling reps a session in all, as our sit-up guide suggests. Make the move harder rather than doing more.
  • Lead with your chest and arms, with your head in line between your arms; don't throw your head forward. Breathe out as you lift.
  • With back pain, stay on the first two steps, keep pain to about 5 out of 10 and settling within an hour, and stop anything that sends pain down a leg.
  • With osteoporosis, a prolapse or leaking, in later pregnancy, in the first weeks after a birth, after tummy surgery or with a stoma or hernia, use our beginner core workout and guides instead. If the middle of your tummy domes into a ridge, go back a step.
  • Stop and get medical help for chest pain or pressure, unusual breathlessness, dizziness or fainting.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More skill progressions

Push-up progression workout

Work up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.

15 minBeginner8 movesA wall, A bench or box

Pull-up progression workout

Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.

25 minBeginner7 movesPull-up bar, A step

Handstand progression

Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.

25 minAdvanced9 movesA wall

Questions people ask

How long does the v-up progression: from dead bugs and the hollow hold to the v-up take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 7 of its 11 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.