V-Up Down (With Stability Ball)
V-Up Down (With Stability Ball) Exercise Description
The V-Up Down (with Stability Ball) is a supine core exercise that blends trunk flexion and hip flexion while you alternately transfer a stability ball between your hands and your feet. The primary driver is the rectus abdominis, with assistance from the hip flexors; the external obliques and deep core musculature (including the transversus abdominis) brace to maintain lumbopelvic control. Holding and passing the ball lengthens the lever arm and adds a coordination challenge, demanding precise timing and controlled movement. The key technical focus is resisting lumbar extension—especially during the lowering phase—by keeping the ribs down and pelvis lightly posteriorly tilted. Performed with smooth, deliberate reps, this drill trains anterior core strength, shoulder control in flexion, and whole‑body stiffness without relying on momentum.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major
- Stabilizing Muscles: External Obliques, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
- 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: Trunk Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Stomach
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Female
How To Do The V-Up Down (With Stability Ball) Exercise
‘- Lie supine, legs extended together; hold the stability ball overhead with straight arms.
– Set ribs down, lightly posteriorly tilt the pelvis, and brace the abdomen.
– Simultaneously raise straight legs and arms to meet above the pelvis; gently curl upper back.
– Keep neck neutral (chin slightly tucked); do not yank on the head.
– Transfer the ball to the shins/ankles by squeezing it lightly; release with hands.
– Lower arms overhead and legs toward the floor under control; avoid lumbar arching.
– Bring arms and legs back up; retrieve the ball with your hands.
– Maintain shoulder blades depressed (away from ears) and elbows extended.
– Move through a comfortable range; slightly bend knees if needed to keep control.
– Exhale during the rise/transfer; inhale during the controlled lowering.
– Stop the rep if the low back lifts or if the ball cannot be controlled without swinging.
V-Up Down (With Stability Ball) Tips
‘- Before you start, set your ribs down, lightly posteriorly tilt your pelvis, and brace your abdomen.
– Raise arms and legs together to meet above your pelvis in one smooth motion.
– Gently curl your upper back while keeping your neck neutral with a slight chin tuck.
– When transferring the ball to your legs, squeeze it lightly between your shins/ankles before releasing with your hands.
– Lower your arms overhead and your legs toward the floor under control, avoiding any lumbar arching.
– Keep your shoulder blades depressed (away from your ears) and your elbows extended throughout.
– Use a comfortable range of motion; slightly bend your knees if needed to maintain control.
– Exhale during the rise and ball transfer; inhale during the controlled lowering.
– Perform smooth, deliberate reps rather than relying on momentum.
– Stop the rep if your low back lifts off the floor or if you cannot control the ball without swinging.
V-Up Down (With Stability Ball) Beginner Introduction
The V-Up Down (with Stability Ball) is a floor-based core move that combines an upper-body curl with a leg lift while a stability ball travels between your hands and your lower legs. Each repetition alternates who “owns” the ball—hands or feet—so the whole front of the body works together rather than in isolation. The abs take on most of the effort, with help from the hip flexors, while the side abs and deep abs create a strong brace through the midsection.
Because the ball is held far from the center of the body, the legs and arms act like long levers, increasing the challenge on the core and demanding careful, steady motion instead of quick, swinging reps. A big emphasis is keeping the lower back from arching as the limbs lower, using the front of the torso and a controlled ribcage and pelvis position. Alongside core strength, this exercise also asks the shoulders to stay stable overhead and encourages overall body tension and coordination.