Oblique V-Up On Floor

Oblique V-Up On Floor Exercise Description

The Oblique V-up on Floor is a side-lying, bodyweight core exercise that strengthens the lateral trunk. It primarily targets the external and internal obliques, with assistance from the rectus abdominis and hip flexors during the leg lift. The movement combines trunk lateral flexion and hip flexion, teaching you to create tension through the midline while keeping the pelvis controlled. Expect a strong demand for balance and coordination, since your shoulders and hips must stay stacked rather than rolling backward. Proper form emphasizes a neutral cervical spine, a braced abdominal wall, and smooth, controlled motion—both up and down. Performed correctly, it builds resilient, anti-rotation capacity and side-bending strength that carry over to everyday tasks and athletic movements.

Muscle Groups: Abs, Obliques, Waist
Target Muscles: External Obliques, Internal Obliques
Assisting Muscles: Iliacus, Psoas Major, Rectus Abdominis
Stabilizing Muscles: Gluteus Medius, Multifidus, Serratus Anterior, Transversus Abdominis
Body Area: Upper Body
Body Parts: Core
Body Surface: Side
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
Joint Involvement: Multi-joint
Muscle Location: Deep Side Abs, Side Abs
Movement Direction: Lateral
Muscle Position: Lateral
Gender: Female

How To Do The Oblique V-Up On Floor Exercise

‘- Lie on your side on a mat with legs straight and together; stack hips and shoulders.
– Bottom arm: extend along the floor slightly in front of you for light support.
– Top hand: fingertips lightly at your temple (do not pull the head).
– Set ribs down and brace the abdomen; keep a neutral, long neck with eyes forward.
– Exhale and lift your upper torso and both legs simultaneously, bringing elbow and thighs toward each other.
– Move from the obliques—avoid yanking the neck or swinging the legs.
– Keep feet together and pelvis level; do not rotate toward the ceiling or floor.
– Pause briefly when your body forms a “V,” maintaining control and balance.
– Inhale and lower the torso and legs together with control until lightly touching down.
– Repeat on the other side, matching setup and technique.

Oblique V-Up On Floor Tips

‘- Stack your shoulders and hips and keep them stacked throughout the set.
– Extend your bottom arm slightly in front of you and use it only for light support.
– Place the top hand lightly at your temple and avoid pulling on your head.
– Set your ribs down, brace your abdomen, and keep a long, neutral neck with eyes forward.
– Lift your torso and legs together by bending through the obliques, not by yanking the neck or swinging the legs.
– Keep your feet together and your pelvis level so you don’t rotate toward the ceiling or floor.
– Focus on creating tension through your midline as you move into and out of the “V” position.
– Pause briefly in the “V” position to maintain balance and control before lowering.
– Lower your torso and legs together with smooth, controlled motion until they only lightly touch down.

Oblique V-Up On Floor Beginner Introduction

The Oblique V-up on Floor is a floor-based core move done lying on one side, using only body weight and a mat for comfort. The body lifts into a V-shape by bringing the upper body and legs toward each other, so the side abs, abs, and hip flexors all contribute. Because the movement happens while resting on one hip and shoulder, the torso works hard to stay centered and steady rather than rolling forward or backward.

This exercise blends side bending of the torso with a leg lift, creating a strong challenge for balance, coordination, and control. The midsection stays firm, the neck remains long and relaxed, and the rise and descent happen in a smooth, unhurried way. With consistent practice, this pattern helps build strength along the side of the waist and improves the body’s ability to resist unwanted twisting, which can support everyday actions like carrying bags on one side or cutting quickly in athletic activities.