Mastering the V-Sit to Develop Athleticism and Injury-Proof Shoulders: A Guide for Beginners
The V-Sit is one of the most effective exercises for developing shoulder strength and flexibility. It can improve your ability to perform overhead pressing movements such as bench press, dumbbell rows, barbell curls, dips etc. Also it helps with shoulder stability during throwing motions like pitching and catching baseballs or basketballs.
However, there are many beginners who don’t have much experience with the V-Sit yet. They may not understand how to do it properly and they might even get injured doing it. If you’re one of them then I’m here to tell you that you shouldn’t worry too much because there’s no need to panic! You just need some basic guidance from me so that you can master the V-Sit safely and effectively.
So let’s start off with the basics…
What Is The V-Sit?
V-Sit is simply a seated position where you lie down on your back with your legs extended straight out in front of you. Your arms are at your sides and your palms facing each other. Your head rests against the ground.
Here’s a picture for you to see how it looks…
How To Do It:
I’m sure some of you have already tried doing this position before, but for those who didn’t or still don’t quite get it, let me show you how to do it. Here are some simple steps that you can follow…
Firstly, lie down on your back with your legs extended straight out in front of you. Place your palms against the ground beside your torso.
Next, slowly raise your legs straight up in the air as you lift your upper body off the ground as well.
After that, you can either keep your legs straight or bend them at the knees. You can also cross your legs by placing one ankle over the other knee if you want. In any case, make sure that your arms remain at your side with your palms on the ground.
And finally… Hold that position for as long as you can.
You can add some variety to your V-Sit by doing it on one foot or hopping from one leg to the other.
Fun fact: The V-Sit is also known as the “Magic Position” or “Indian Sit-Up”.
How Long Should I Hold It For?
This really depends on your current fitness level and what you want to get out of the exercise.
If you’re a beginner then start with holding the position for just a few seconds and gradually increase it to 10, 15, or 20 seconds over time. If you’re more experienced and you want a greater challenge then see how long you can hold it for. Mastering the V-Sit is not an easy feat so don’t expect to just hop into it right away. Start with 3 sets of 10 second holds and build up your endurance from there.
What Are The Benefits?
The benefits of the V-Sit are quite numerous, especially if you’ve never really done any inversion exercises before. Here are just some of the physical and mental benefits that you can gain through regular practice…
1. V-Sits strengthen your abdominals.
Whether you’re trying to improve your endurance or strength, V-Sits will help you accomplish that goal.
2. It helps with spinal decompression and realignment.
This is especially important as many of us tend to hunch over when working at a computer all day for example.
3. It’s also great for relieving tension in the lower back region and can even help with lumbago and similar ailments.
4. It’s a very energizing and invigorating exercise so you’ll feel more alive and alert after doing it.
5. It can help with weight loss and improve your posture and poise as well.
As you can see, the V-Sit is beneficial in quite a few areas of your life, but don’t take my word for it. Get off your butt and try it out for yourself!
Rookies & Beginners
If you’re new to this exercise or just not very good at it, don’t worry. You can either follow the instructions below or follow these guidelines instead…
1. Your legs should be straight and the top of your feet should be touching the ground.
2. Keep your neck and back completely straight.
Don’t let your hips dip down or tilt upwards. They should remain in a straight line.
3. You can flex your feet, point your toes or do a mixture of both.
If you’re flexing your feet then make sure to only go as far as you comfortably can.
4. As you get stronger and more experienced you can increase the distance between your top and bottom foot or even bring them both all the way in so that they touch.
5. Try and keep your arms and hands relaxed at your sides.
Don’t tense them or you could put unnecessary strain on the lower part of your back.
If this is too easy then there are a couple of things that you can do to increase the intensity…
1. Start by holding the position for longer periods of time such as 30 seconds to a minute.
2. Bring your legs in and out while you’re in the position.
If you’re an experienced player then you can definitely take this move to the next level by performing it with just one leg.
This is definitely a more challenging variation of the V-Sit and your shoulders and abdominals will certainly feel it the next day if you do enough of them. The best way to approach this exercise is to start small and work your way up. Don’t try to do too much too soon or you’ll most likely hurt yourself.
1. Start off by holding the V-Sit position with your legs completely straight and only lift one leg up about 6 inches or so in the air.
Hold it there for a moment and lower it back down.
2. The next step is to do the same thing but lift your leg higher in the air so that your foot is now higher than your hip.
Hold it there for a moment and then lower it back down again.
3. Your final step is to do the same thing but instead of lowering your leg back down, just keep it in the same position.
Hold this “Plie” position for as long as you can and then switch legs.
Remember to start off slow with these variations and build up your endurance gradually. As with most of these workouts, don’t over do it and listen to your body.
Once you get good at this exercise, place your leg further back. You’ll feel it more in your outer thigh.
V-Sits are a great way to develop the inner and outer thighs. Since most of us don’t do activities that specifically target these areas, it’s important to do exercises that will help prevent our muscles from becoming weak and flabby.
You should also remember that the harder you push yourself in V-Sits (and any exercise for that matter) the more rest and nutrition your body is going to need in order to recover. Make sure you’re eating enough food and drink plenty of liquids.
Check out the list of foods that should make up a bodybuilder’s diet and if your budget allows, buy a jug of Milk to mix up some protein shakes.
As always, have fun and keep on building!
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