Male

Bottoms-Up

Muscles involved

The Bottoms-Up exercise is an outstanding bodyweight movement for strengthening your abdomen, but it demands careful technique. One of the most common mistakes you will avoid by staying focused is using momentum from your legs to swing your pelvis off the floor, or straining your neck. When you pay attention to strict control, you ensure that your abdomen does the actual work to lift your hips rather than relying on inertia. Keeping your upper back resting firmly on the mat while lifting your pelvis through a deliberate muscle contraction protects your lower back. Mindful execution makes every rep far more effective for your core development.

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

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.