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Waist · Body Weight
V Crunches
V Crunches is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors and obliques assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals · Rectus Abdominis
Secondary muscles
- Hip Flexors · Iliopsoas
- Obliques · External Obliques
How to do V Crunches
- Lie flat on your back on the floor with your legs extended and your arms extended on the floor overhead.
- Simultaneously lift your legs and torso off the floor, reaching your hands towards your feet to form a 'V' shape with your body.
- Squeeze your abdominal muscles at the top of the movement, ensuring your hands reach towards your feet.
- Slowly lower your legs and torso back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Breathe steadily: exhale as you lift into the 'V' position and inhale as you lower back down.
- Avoid using momentum to lift your legs and torso; focus on using your abdominal muscles.
- Keep your legs and arms straight throughout the movement for maximum effectiveness.
V Crunches alternatives
More abs exercises
V Crunches FAQ
What muscles does V Crunches work?
V Crunches mainly works the abs in the waist (Rectus Abdominis). The hip flexors and obliques work as secondary muscles.
What equipment do you need for V Crunches?
None. V Crunches is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of V Crunches should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is V Crunches good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does V Crunches burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to V Crunches?
Other exercises for the abs include Dumbbell v-Up, Abdominal Crunches Machine, Dumbbell Starfish Crunch Alternating and Ab Wheel Pulses.
For developers
Use V Crunches in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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