Strength

Bottoms Up

The bottoms up is a beginner strength exercise for your abs, using just your body weight.

Main muscles
Abs
Equipment
Body weight
Level
Beginner
Bottoms Up, starting position
Start
Bottoms Up, end position
Finish

How to do it

  1. Begin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position.
  2. To perform the movement, tuck the knees toward your chest by flexing the hips and knees. Following this, extend your legs directly above you so that they are perpendicular to the ground. Rotate and elevate your pelvis to raise your glutes from the floor.
  3. After a brief pause, return to the starting position.

Alternatives to the bottoms up

Crunches Body weight Reverse Crunch Body weight Russian Twist Body weight Standing Cable Wood Chop Cable 3/4 Sit-Up Body weight Ab Roller Other