How to Do V-Out Pilates Exercise

The V-Out exercise is an advanced workout that strengthens your abdominal muscles and core stability. The ball adds resistance to the exercise for more of a challenge. Follow these steps to do it.

Difficulty: Moderately Challenging

Instructions

1. Lie on your back on a Pilates mat. Press your tailbone firmly into the floor. Lift your head so that you are staring at your navel.

2. Pull your legs up into the air and place an exercise ball between your ankles. Keep your arms straight up in the air. Engage your abdominal muscles.

3. Lower your legs, with the exercise ball between your ankles, to 45 degrees. Raise your arms above your head to a 45-degree angle to the ground.

4. Use your abdominal muscles and lift your legs and your arms so that they meet in the middle, just above your navel. Transfer the ball to your hands. Lower your arms and legs 45 degrees to the ground until they form a "V" again.

5. Raise your arms and legs so that they meet in the middle. Transfer the ball back to your feet and lower back down to a "V." Repeat 8 times.

Tips & Warnings

• Don't perform any exercise program without consulting your doctor.
• Don't perform this exercise if you lack core stability, as it can be harmful. Start with a beginner Pilates exercise to stabilize your core.

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