About this exercise
Bottoms Up is an abdominal exercise where you lift your hips off the floor from a supine position, engaging the lower abs and core. It requires no equipment and is an effective way to strengthen the entire midsection.
Bottoms Up
Step by step instructions, muscle activation and variants for the Bottoms Up.
EasyAbs
How to Perform
- Lie flat on your back on a mat with your arms extended alongside your body
- Extend your legs straight up toward the ceiling, keeping them together
- Brace your core and press your lower back firmly into the mat
- Curl your hips upward, lifting your glutes off the mat toward the ceiling
- Pause at the top, keeping your legs as vertical as possible
- Slowly lower your hips back to the mat with control
- Repeat for the desired number of reps
Muscle Activation
Primary
Abs
Secondary
QuadricepsCoreObliquesInner thighsOuter thighs
Common Mistakes
Common mistakes content is coming soon.
About the Bottoms Up
The Bottoms Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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