The Dumbbell V-Sit Cross Jab is a core-strengthening exercise that also engages the chest and shoulders. It combines a V-sit position with a punching motion using dumbbells, creating a challenging workout for your core and upper body.

Instructions: for Dumbbell V-Sit Cross Jab

  1. Setup:
    • Sit on the floor with your knees bent, feet flat on the ground, and a dumbbell in each hand.
    • Hold the dumbbells at chest height, elbows bent, and palms facing each other.
  2. Execution:
    • Lean back slightly to engage your core muscles.
    • Lift your feet off the ground, extending your legs in a V-sit position while keeping your chest up.
    • Simultaneously, twist your torso to one side and punch one dumbbell diagonally across your body.
    • Return to the center while maintaining the V-sit position.
    • Twist your torso to the other side and punch the other dumbbell diagonally across your body.
    • Continue to alternate sides with each punch, exhaling as you punch.
    • Keep your core engaged throughout the exercise.
  3. Return:
    • After each punch, return to the center and maintain the V-sit position.
  4. Repeat:
    • Perform the desired number of repetitions or a set time interval.


  • Focus on proper form and controlled movements rather than speed.
  • Keep your chest up, back straight, and core tight throughout the exercise.
  • Use a weight that challenges you but allows you to maintain good form.


  1. Core Strength: The V-Sit Cross Jab targets the entire core, including the rectus abdominis, obliques, and transverse abdominis, leading to improved core strength and stability.
  2. Shoulder and Chest Engagement: The punching motion engages the chest and shoulders, helping to tone and strengthen these upper body muscles.
  3. Balance and Coordination: This exercise requires balance and coordination due to the V-sit position and the twisting and punching movements.
  4. Calorie Burn: It’s a dynamic exercise that can help increase calorie burn, making it a valuable addition to a workout routine focused on weight loss or overall fitness.

Alternate Exercise:

An alternate exercise that targets the core and engages the obliques is the Bicycle Crunch.

Dumbbell V-Sit Cross Jab