Exercise guide
V-Up Down With Stability Ball
- Intermediate
- Compound
- Rep-based
- Waist
This compound core exercise targets the entire abdominal wall and hip flexors by using a stability ball to increase resistance and coordination. The transfer of the ball between hands and feet creates a high level of tension throughout the rectus abdominis and obliques.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back with your legs fully extended and arms reaching overhead.
- Hold the stability ball firmly between your hands.
- Engage your core by pressing your lower back into the floor to eliminate any arching.
How to do it
- Simultaneously lift your torso and legs to form a 'V' shape, exhaling as you bring the ball toward your shins.
- Transfer the ball from your hands to your ankles, squeezing it firmly between your lower legs.
- Inhale as you lower your arms and legs back toward the floor in a controlled 2-3 second tempo.
- Stop just before your heels and hands touch the ground, then repeat the movement to transfer the ball back to your hands.
Form checklist
- Keep your lower back in contact with the floor as long as possible during the descent.
- Maintain straight arms and legs throughout the entire range of motion.
- Avoid using momentum; move with control rather than swinging your limbs.
- Keep your neck neutral by looking toward the ball as you rise.
Pro tips
- Squeeze the stability ball with your inner thighs or ankles to increase lower abdominal and adductor activation.
- Focus on 'peeling' your spine off the mat one vertebra at a time to maximize the contraction of the rectus abdominis.
Make it harder
- Add a three-second isometric hold at the top of the 'V' when the ball is being transferred.
- Slow down the lowering phase to a 5-second count to maximize time under tension.
Frequently asked
- What muscles does the v-up down with stability ball work?
- The v-up down with stability ball primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.
- What equipment do you need for the v-up down with stability ball?
- The v-up down with stability ball uses stability ball.
- Is the v-up down with stability ball good for beginners?
- The v-up down with stability ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.