Bottoms-Up

Muscles involved

Abs

How to do it

1. Lie on your back with your legs straight and your arms extended to the sides. 2. Bend your knees towards your chest, arching your hips and elevating your legs. 3. Extend your legs upward until they are perpendicular to the floor. 4. Elevate your pelvis, lifting your glutes off the floor, hold the position, and return in a controlled manner.

Equipment required

Peso corporal

Muscles worked

MaleFemale

Rectus abdominisShort adductorLong adductorIliopsoasObliquesPectineusSartoriusTensor fasciae latae

Tips

- If you cannot lift your pelvis off the floor, start with your legs elevated on a bench. - Keep your legs as straight as possible. - Exhale when elevating your pelvis for a better abdominal contraction.

Difficulty