If you want to kick your core workouts up a notch, adding in v-ups are the way to go.

“They help strengthen your legs, abs, obliques, hip flexors, and lower back,” Amber Rees, a senior trainer, tells Runner’s World. “V-ups benefit runners by increasing stability and strength, and they help prevent injury. These are perfect to build up your core and hip flexor strength for those weekend long runs.”

Rees put together a workout with v-ups and three other variations, so you can power your training runs and subsequent races with the help of a stable core.

How to do it: Perform 8 to 12 reps of each exercise, and rest 10 to 30 seconds between each exercise. For an added challenge, perform the circuit two times through.

No equipment is required to complete this workout, but an exercise mat is optional.

V-Up

Lie face-up in a hollow-hold position, legs extended and arms reaching above your head—biceps by your ears. Lift your head, shoulders, and legs off the floor and into a V position—your hands and feet should meet as close together as they can. Return to starting position.

V-Up With Bent Legs

Lie face-up in a hollow-hold position, legs extended and arms reaching above your head—biceps by your ears. Then immediately bring your chest and knees together into a tuck position for an elevated tuck crunch. Extend arms and legs back out into a hollow-body position and repeat.

Alternating Single-Leg V-Up

Lie face-up in a hollow-hold position, legs extended and arms reaching above your head—biceps by your ears. Lift your right arm and left leg off the floor into a V position to meet as close together as they can. Return to starting position. Then lift your left arm and right leg off the floor into a V position to meet as close together as they can. Repeat.

Side-Lying V-Up

Lie on your left side at about a 45-degree angle, legs straight. Shift weight onto left hip and place left forearm down on floor for balance, right arm reaching up toward ceiling. Keeping both legs straight, bring legs and right arm toward each other into a V position. Return to starting position. Repeat on right side.

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