How to do a Dumbbell V-Sit Cross Jab
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Dumbbell V-Sit Cross Jab
Instructions for Proper Form
Dumbbell V-Sit Cross Jab is a compound exercise that combines a V-Sit and a Cross Jab. This exercise primarily targets your core, shoulders, and obliques. By holding a V-Sit position, you engage your core for stability while performing cross jabs with dumbbells. The added resistance of the dumbbells can further improve muscle activation and conditioning.
- Sit on the floor and grasp a dumbbell in each hand. Position the dumbbells in a comfortable position in front of your chest.
- Engage your core to raise your legs. Keep your knees bent and your heels off the ground.
- Throw a controlled jab across your body with one of the dumbbells while twisting in the opposite direction. (Right arm jabs left. Legs swing right.)
- Bring your extended hand back as you twist back to the starting position.
- Alternate sides and repeat for the duration of the exercise.
- Maintain good posture by keeping your core engaged and your heels off the ground.
- You should feel this exercise in your core.
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Alternatives & Variations to Dumbbell V-Sit Cross Jab
1. Russian Twist
96.2 mSCORESWAPPED 137 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
2. Crunches
94 mSCORESWAPPED 94 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
3. Bicycle Crunch
91.8 mSCORESWAPPED 87 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
4. Dumbbell Side Bend
38.8 mSCORESWAPPED 72 TIMESDumbbell Side Bend is an isolation exercise that primarily targets the obliques. The use of a dumbbell adds resistance to the movement, helping to build muscle mass and strength in your sides. This is a simple exercise that aids in improving core stability and can be easily incorporated into any abdominal workout routine.
5. Plank
92.8 mSCORESWAPPED 62 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
6. Leg Raise
96.5 mSCORESWAPPED 58 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
7. Leg Pull-In
94.9 mSCORESWAPPED 49 TIMESLeg Pull in is a bodyweight exercise that targets your core. By raising your legs off the ground, you’re already engaging your core. Additionally your core helps to pull your legs in towards your chest.
8. Jackknife Sit-Up
60.8 mSCORESWAPPED 43 TIMESJackknife Sit-Up is a combination of a Sit Up and a Leg Pull-In. Like the other two exercises, this is a bodyweight core exercise that offers the benefits of both. It’s very similar to a Cocoon Crunch, however, you’ll be raising your entire torso off the ground, rather than just your shoulder blades. This is a great exercise for anyone looking to add some extra challenge to their core workout.
9. Scissor Kick
94.2 mSCORESWAPPED 39 TIMESScissor Kicks are a bodyweight, core exercise that involve raising your feet off the ground, and kicking your legs up and down. By raising your legs off the ground, you’re already working your core. By continually alternating which leg is raised, you’re constantly forced to keep your core engaged for stability as well as to keep each leg raised.
10. Sit Up
93.8 mSCORESWAPPED 39 TIMESSit Up is one of the most common exercises out there. It’s a bodyweight exercise that targets your core. Sit Ups are very similar to Crunches, however, rather than raising just your shoulder blades off the ground, you raise your entire upper body. This gives you a bit more range of motion than Crunches, however you’ll start to lose some tension in your core at the top of the movement.