Trying to do tuck and inverted V

sosagely started this discussion · 4/29/2010

Hi everyone! I need some help and suggestions for strength building. I can do the basic invert with no problem, but am having a hard time with the control needed to master the tuck and inverted V. Anyone have any good exercises that target the specific muscles used in this move? It seems like I need to strengthen my lower abs maybe? I can get my feet and knees up, but the pulling my hips up is proving to be really difficult for me! Thanks!

5 replies

chemgoddess1 · 4/29/2010
Try doing the move backwards but I will warn that if you do not have the ab strength you may end up with a REALLY sore back and possibly some pulled muscles. This is basically how I learned this totally by accident. When you are in the invert bring your legs down into V then crunch them and lower yourself. Also, when you are doing knee raises, how many are you doing and are you controlling all the way down and back up again? Things like the plow and lower ab exercises will help with the abs curl-up. Search youtube for the plow.
Mindy4pole · 4/29/2010
I had been trying unsuccessfully for about a year to get the inverted V, and this is the exercise that did it for me. I find it easier to strengthen your "tuck" muscles using parallel bars. I have one of those over the door pull-up bars, and I use the parallel bars on it. Basically, I just do the knee up tuck motion while holding on over head. With a little bit of a jump, I can flip all the way over. Go real slow and release back into your start position. For some reason, it's easier for me to practice this way than with my pole. You can also use monkey bars on playgrounds. The slower and more controlled you do the movement, the stronger you need to be. I'm still working on that part! GOOD LUCK! 🥂 Mindy
sosagely · 4/30/2010
Chemgoddess! That is a great idea! I'll try it in reverse (carefully). I'll admit, my knee lifts are not controlled, but I'm going to focus on that from now on in my practices. It's driving me crazy that I can't get this. 🙂 Mindy- I don't have a horizontal bar at home, but go to the playground often so will try it on the monkey bars. 🙂 That should get some interesting looks from my "playgroup". 😀 Thanks!
Veena · 4/30/2010
as usual everyone had great suggestions. Here's another. If your not yet strong enough to lower with control, you can work up to that by, inverting then holding the tuck position for as long as you can...don't forget to breath!!
HazelHotpants · 4/30/2010
This has been bothering me to and was wondering the same thing! I did hurt my back doing this move without proper control, so im now really careful! gonna try all the suggestions! 😀