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Male
Bottoms-Up
Muscles involved
Bottoms-up lifts your hips off the floor by curling your knees toward your chest. It targets the lower abs with very little equipment.
How to do it
- Lie on your back with your legs straight and your arms extended to the sides.
- Bend your knees towards your chest, arching your hips and elevating your legs.
- Extend your legs upward until they are perpendicular to the floor.
- Elevate your pelvis, lifting your glutes off the floor, hold the position, and return in a controlled manner.
Equipment required
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.
Difficulty
PrincipianteFrequently asked questions
Bottoms-Up: which muscles does it work?
Bottoms-Up mainly works: Abs. It also involves: Rectus abdominis, Short adductor, Long adductor, Iliopsoas, Obliques, Pectineus, Sartorius, Tensor fasciae latae.
What is Bottoms-Up good for?
Bottoms-up lifts your hips off the floor by curling your knees toward your chest. It targets the lower abs with very little equipment.
How do you do Bottoms-Up with proper form?
- 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.
