To perform proper Real V-Ups, you must:
- Starting Position: Assume a seated bent-knee position, feet placed flat on the floor/mat and arms outstretched behind you with your palms flat on the floor/mat and fingers pointed outwards or away from your body.
- Adjust your position to distribute your weight evenly between your feet, butt and arms. Keep your back supported in a neutral or flat position and your head aligned with your thoracic (upper) spine.
- Slowly lean back, bending your elbows until your trunk is supported on your elbows. Stiffen your abdominal muscles to stabilize your spine and attempt to hold this position (avoid “arching” or “slumping” your low back).
- Gently exhale and slowly lift one foot off the floor, extending the knee until the leg straightens with your toes pointing away from your body.
- Hold this up-position briefly for 5 – 10 seconds then slowly return to your starting position and repeat the movement with the opposite leg.
- Complete a set of quality reps until your experience fatigue or until your technique (form) becomes compromised.