Move of the Week – V-Sit

A versatile core exercise that targets ALL core muscles from the lower, deeper, hard to reach abdominal muscles; to the internal and external obliques (waistline); to the lower back muscles too. Sitting with knees slightly bent, hinge back from the hips until you cannot go any further without compromising your form. Imagine pushing your shoulders down into your back pockets keeping your chest out and your back flat (if you start to collapse and form a “C” with your upper body – take a rest).  Hold this position 10-20 seconds up to 3 times.

Note: If you start to feel this in your lower back, re-adjust your form by not leaning back as far and keeping your belly button pulled in towards your spine.

To progress: 1. Lift one or both feet off the floor (watch your upper body position).     2. With hands in prayer at chest slowly twist to the left, stop at center, then twist to the right – repeat up to 10X per side. 3. Add various arm movements while maintaining the V-Sit position. (Front and backstroke, slowly raise and lower arms overhead). 4. Add weight to any of these positions using one dumbbell.