adamseve started this discussion ·
I'm really working hard on getting the inverted v, but no matter how hard I try I can't get it. 🤔 What core / ab exercises can I do to help me get this invert in the next 30-60 days? Thanks in advance for your help! 😉 Tracey aka Adam's Eve
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Jamilla taught me this one: on the floor, lie with the pole up where it would be if you were already inverted. Bring your legs up into a V and raise your hips until your legs are over your head and you're in a shoulder stand. Other than that, lots of lower ab lifts. See if Veena has a video.
adamseve ·
Gonna give this a try going forward. It just doesn't seem my ab exercise are working.
Veena ·
Oh there are so many that come to mind. Do you have a fit ball? Those big exercise balls? If you get one of those there are soooo many exercises you can do with them for abs and more! I also have ab and back exercises in my online lessons. You want to make sure your working all muscle groups, exercising only the abs and not the low back can cause low back pain. So my 2 questions for you are... do you have a fit ball or the lessons? I can help you better if I know. 😀
Trena ·
when I was trying to get inverted V my problem was that I wasnt dropping my back and shoulders enough and therefore my legs werent going over my head...
adamseve ·
Veena, I have a fit ball and I'm taking lessons both online and in a class. However, we haven't had class for almost a month since we were going to have a recital for our 1st 6 weeks. I'm hoping we're going to get moving on our next 6 week session by the end of this month. I'm going stir crazy only practicing at home and I feel like I may not be doing things correctly. I work all of my muscle groups each week, particularly my arms and legs as I have weak knees. I do some ab work, but I prefer to do things like the plank, the bicycle, and body rolls. I hate, hate, hate crunches, but I do incorporate them at least once per week. I also do the push-ups and pole lifts. I can't do the lunges and squats much because they really, really make my knees hurt. So, until they get stronger I have to do knee circles and other leg exercises. I got sick last week and now I'm off schedule so I'm trying to get back in the swing of things. Trena...thanks for the tip as well. I'll keep everyone posted.
When doing the inverted v, are your hands the only thing touching the pole? Im trying to understand where the pivot point is.
Veena ·
Nestlee...this is an advanced intermediate move so keep that in mind. P.O.C will be the hands along the inside of the arm and right under the front of the arm pit area (on the torso) A strong upper back, biceps and abdominals are needed. Here is the lesson https://www.studioveena.com/lessons/view/4cc828d1-78d8-419f-b83b-1c610ac37250
Juicy J ·
Hi Adamseve. I am also finding this move extremely difficult to nail, especially when you're going straight into it! =( I was also going to ask whether or not there were certain exercises to help me get this quicker. I think maybe I'm also struggling with not dropping my back and shoulders back far enough. I think maybe I don't even know how to do this? How do I know if I'm dropping my upper half far enough? When I can see myself in the mirror behind me? Does that constitute as far enough? I feel as if I'm so close to getting this move but am still coming back down! =( I'm even desperate enough to get private lessons and have been asking!
vamp79 ·
Rouge_Lamour - did you find that the exercise from Jamilla helped? I tried doing it last night and it feels really weird. I will definitely keep trying it if it will help with the inverted V. This is the one move that I have not been able to achieve consistently. A few months ago I almost got it and then my back started hurting again. To me that is a sign that I may not be strong enough yet so I want to keep doing conditioning exercises for a bit longer before I go at it again. I do try it a few times at the start of every practice and I feel like it keeps getting better but i'm never able to hold it. Good luck everyone : )
Chiffon ·
I still struggle with my consistency on this move but I find I nail it often if I keep in mind these two points. (1) keep your grip lower, about chin level or just above the shoulder. I used to grip too
Chiffon ·
Sorry, I hit save by mistake :( (1) keep your grip lower, about chin level or just above the shoulder. I used to grip too high and therefore needed more strength to pull myself up. (2) Make sure your hips are in front of the pole when you step forward. Basically, when you grip your pole and step forward, you are going to kind of tuck the pole into your arm and side. I think there's a little contact with the pole and my armpit area as this keep me from sliding down when I tuck. And when you tuck use a little momentum (no kicking!), just tuck really hard and lean back as you do it. Watch Veena's video on this again and look for these points. She mentions it, but I never really noticed it until I finally realized what I was doing wrong.
I think my issue is i don't understand how you can lean backwards if you are squeezing the pole between your forearm and torso?
Chiffon ·
It's more near the armpit area and it's not super tight. You tuck really tight and lean back and try to look back as far as you can. Watch veena's video and it will seem more clear.
Thanks for the advice.im going to try it out in class today and try and upgrade my membership so I can see the videos
Oh goodness, SO glad to see there are others having this problem besides me! I've been practicing tuck exercises; I can do the two sets of 10 without touching my feet to the floor in between and I'm not even really sliding down. I don't think strength is so much the issue as I'm just not pivoting correctly. Also I forget to breathe when I try this move. 😀 I'm going to go downstairs and practice this RIGHT NOW.... will try that floor exercise of Jamilla's and I'll try to tuck really hard into it... very possible that I'm just not pulling my legs in close enough. I'm going to try and touch my knees to my ears!! P.S. Everyone on this site is so awesome... so nice to go somewhere that people are actually nice to each other... and not getting into silly debates and scratching each others eyes out. A rarity online!
