Smart Workout Diary

Stability Ball V-Up

The Stability Ball V-Up is a core exercise performed lying on your back while transferring a stability ball between your hands and feet. It primarily trains the rectus abdominis and hip flexors while challenging whole-core control and coordination. It supports abdominal strength and control for athletic and general fitness training.

Demonstration

Stability Ball V-Up — demonstration 1
Stability Ball V-Up — demonstration 2

Instructions

  1. Set up: Lie face up on the floor with your arms extended overhead and the stability ball held securely between your feet and lower legs. Keep your legs straight or softly bent if needed.
  2. Lift together: Brace your abdomen, press your low back gently toward the floor, and raise your arms, shoulders, and legs at the same time.
  3. Transfer the ball: At the top of the V position, take the ball with both hands. Keep the movement controlled and avoid jerking your neck or swinging your legs.
  4. Lower and repeat: Slowly lower your arms holding the ball overhead and lower your empty legs without letting the low back arch excessively. On the next repetition, transfer the ball back to your feet.
Muscle Group
Abs
Other Muscle Groups
Hip Flexors
Type
Strength
Mechanics
Compound
Equipment
Exercise Ball, Body Only
Difficulty
Intermediate

Technique tips

  1. Prioritize spinal control: Shorten the range of motion if your low back lifts or arches away from the floor.
  2. Keep the ball secure: Squeeze it gently but firmly with your feet or hands so it does not slip during the transfer.
  3. Use a smooth tempo: Exhale as you lift, inhale as you lower, and avoid using momentum to reach the top.
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