If you want a flatter stomach, a smaller waist and visible definition on the sides of your torso, few bodyweight exercises can match the Oblique V Ups. This powerful move goes far beyond traditional crunches or sit-ups, working your entire core in one fluid, dynamic motion.
Best of all? You don’t need any equipment — just a yoga mat (or a soft floor) and enough space to lie down and lift your legs. Whether you train at home, in a hotel room, at the park or in the gym, you can take this exercise with you wherever you go.
Read on to find out why the Oblique V Ups is so effective, how to perform it with perfect form, which common mistakes to avoid, how to progress or modify it, and how to incorporate it into your weekly routine for maximum results.
Why Oblique V Ups Stand Out Among Core Exercises
The Oblique V-Up is a compound, multi-planar movement that works your core in a way that isolated exercises cannot. Here’s what makes it so powerful:
- Full-core activation: This exercise works the upper and lower rectus abdominis muscles, as well as both sets of obliques (the external obliques for surface definition and the internal obliques for deep stability).
- Anti-rotation and lateral strength: the side-lying position forces your obliques to resist rotation and lateral flexion, building core strength that can be applied in real-world situations.
- Improved coordination and neuromuscular control: lifting your torso and legs together requires precise timing between your upper and lower body.
- Higher calorie burn: the dynamic, full-body nature of the exercise elevates your heart rate more than static exercises such as planks or slow crunches.
- Better posture and injury prevention: strong obliques support the spine, reducing lower-back strain and helping to maintain neutral alignment during daily activities and heavy lifting.
- Consistent training of the obliques: (combined with low body fat) creates the tapered, defined look that many people strive for.
- Unlike basic crunches: which primarily target the upper abs, or leg raises, which focus on the lower abs, the Oblique V Ups targets the sides while engaging the front and deep core layers.
How to Do the Oblique V Ups – Step by Step
1. Starting Position
- Lie flat on your right side on a mat.
- Stack your legs on top of each other, keeping them fully extended with your toes pointed.
- Extend your right arm straight out in front of you along the floor with your palm facing down to help you balance and stabilise.
- Place your left hand lightly behind your left ear, with your elbow pointing towards the ceiling. Avoid pulling on your neck.
- Keep your head in a neutral position — look straight ahead or slightly downwards.
2. The Concentric Phase (The “Up” Movement)
- Brace your entire core as if someone is about to punch you in the stomach.
- Simultaneously lift your torso (leading with the ribs) and your legs off the ground.
- Keep both legs straight and together—no bending at the knees.
- Drive your left elbow toward your right knee (or as close as possible), aiming to create a crisp “V” shape with your body at the top.
- Focus on contracting the left obliques to initiate the lift rather than swinging with momentum.
3. The Eccentric Phase (The Lowering)
- Slowly and with control, lower both your upper body and legs back toward the starting position.
- Resist gravity the entire way down—don’t let your feet or shoulders crash to the mat.
- Maintain constant tension in the abs; avoid relaxing at the bottom.
4. Reps & Sets
- Perform 10–20 controlled reps on the right side.
- Rest 30–60 seconds, then switch to the left side.
- Complete 3–4 total sets per side.
- Beginners: Start with 8–12 reps or smaller range of motion.
5. Breathing Pattern
- Exhale forcefully as you lift and crunch.
- Inhale slowly as you lower back down.
Key Form Cues
- Legs stay straight but soft at the knees (never lock them).
- Engage glutes and quads to help keep legs lifted.
- Avoid arching or rounding the lower back excessively.
- Move deliberately—control beats speed every time.
Common Mistakes & How to Fix Them
- Using momentum/swinging → Solution: Slow the movement down and focus on squeezing the obliques at the top for 1–2 seconds.
- Pulling on the neck → Solution: Keep fingertips lightly touching the ear; lead with the elbow, not the head.
- Bending the knees → Solution: Practice keeping legs straighter each session—partial bends are okay for beginners.
- Dropping too fast on the way down → Solution: Make the eccentric phase take 3–4 seconds.
- Letting hips roll backward → Solution: Press the bottom hip firmly into the mat throughout.
Variations & Progressions
Beginner Modifications
- Bend both knees slightly.
- Lift only the upper body or only the legs (not both).
- Reduce range—lift halfway instead of full V.
Intermediate Variations
- Cross arms over chest (no hand behind ear).
- Hold a light dumbbell or medicine ball at the chest.
- Add a 1–2 second pause at the top.
Advanced Variations
- Perform with legs together and arms extended overhead (straight-arm version).
- Add a twist at the top (bring elbow past the knee).
- Do them on an unstable surface (BOSU or balance pad).
- Increase reps to 20–30 per side or do drop sets (immediately lower reps after failure).
Sample Weekly Core Routine Featuring Oblique V-Ups
Monday – Oblique Focus
- Oblique V-Ups: 4 sets of 12–18 reps per side
- Side Plank: 3 × 30–45 sec per side
- Russian Twists: 3 × 20 reps per side
- Dead Bugs: 3 × 12 reps per side
Wednesday – Full Core Strength
- Oblique V-Ups: 3 sets of 15–20 reps per side
- Plank Shoulder Taps: 3 × 20 taps per side
- Hanging Leg Raises (or lying leg raises): 3 × 12–15 reps
- Bicycle Crunches: 3 × 20 reps per side
Friday – High-Intensity Finisher
- Oblique V-Ups: 4 sets of max reps (aim 20+)
- Mountain Climbers: 3 × 45 seconds
- Hollow Hold: 3 × 30–40 seconds
- Light cardio warm-up + 10 min core circuit
Rest 45–90 seconds between sets. Always prioritize perfect form over higher reps.
The Oblique V Ups prove that fancy machines, heavy weights or a gym membership aren’t necessary for sculpting a tighter waist and stronger core. This simple yet highly effective bodyweight exercise provides intense oblique activation, improves functional strength, increases calorie expenditure and helps to create the definition in your sides that makes your midsection stand out.
