V-Up Down (With Stability Ball)
V-Up Down (With Stability Ball) Exercise Description
The V-Up Down with a stability ball is a controlled, floor-based core exercise that combines trunk flexion and hip flexion while resisting lumbar extension. You’ll alternate passing the ball between hands and feet, which adds coordination and increases the lever challenge. Primary targets are the rectus abdominis and transverse abdominis, with assistance from the hip flexors; the obliques contribute to lumbopelvic stability. Emphasis is on maintaining a braced torso, neutral cervical alignment, and controlled range of motion. Performed correctly, it reinforces rib-to-pelvis control, teaches you to move at the hips and trunk without overarching the lower back, and builds precise core timing.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis, Transversus Abdominis
- Assisting Muscles: Iliacus, Psoas Major
- Stabilizing Muscles: External Obliques, Internal Obliques
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Stability Ball
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Core Stabilizers, Trunk Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Deep Abs, Stomach
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The V-Up Down (With Stability Ball) Exercise
‘- Lie supine on a mat; arms overhead holding the stability ball, legs long.
– Set ribs down and lightly posteriorly tilt the pelvis; brace as if preparing for a cough.
– Keep neck neutral; draw shoulder blades down and away from ears.
– Exhale as you simultaneously raise straight legs and reach arms toward feet.
– Meet in the middle; place the ball between ankles/shins and gently squeeze to secure.
– Inhale as you lower arms overhead and legs to the floor with control, maintaining lumbar contact.
– Exhale to lift again; transfer the ball back to the hands at the top.
– Keep movement smooth—no swinging or throwing the ball.
– Limit depth if your low back arches; shorten the lever by slightly bending knees.
– Finish with the ball in your hands, then lower to the start under control.
V-Up Down (With Stability Ball) Tips
‘- Before moving, set your ribs down, lightly posteriorly tilt the pelvis, and brace as if preparing for a cough.
– Keep your neck neutral and draw shoulder blades down and away from your ears throughout the set.
– As you lift, exhale while simultaneously raising straight legs and reaching arms toward your feet.
– Meet in the middle and gently squeeze the ball between ankles/shins to secure it without gripping excessively.
– Inhale as you lower arms overhead and legs toward the floor, maintaining controlled motion and lumbar contact with the mat.
– Focus on keeping the torso braced and resisting lower-back arching as the legs and arms lower.
– Alternate passing the ball between hands and feet at the top of each rep, keeping the transfer precise and controlled.
– Keep the movement smooth and avoid swinging your legs or throwing the ball to generate momentum.
– If your low back starts to arch, reduce your range of motion or slightly bend your knees to shorten the lever.
V-Up Down (With Stability Ball) Beginner Introduction
The V-Up Down with a stability ball is a mat-based core movement that uses a stability ball to link the upper and lower body. Arms and legs reach in opposite directions, then both halves of the body lift toward each other so the ball can move from the hands to the lower legs and back again. This back-and-forth passing pattern challenges the abs and deep abs, with strong involvement from the hip flexors and side abs to steady the pelvis and spine.
Throughout the motion, attention centers on a firm, steady midsection, a neck that follows the line of the spine, and a smooth, controlled arc of the arms and legs. The lower back remains supported against the floor, reinforcing a solid connection between ribs and hips rather than an exaggerated arch. Each upward phase pairs with a strong outward breath, and the lowering phase with a calm inward breath. Over time, the exercise promotes coordinated timing between the trunk and hips and sharpens overall core control.