Bottom-Up
Strengthen your core from the bottom up! This exercise targets abs and improves stability. Get ready to feel the burn!
The Bottom-Up mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Bottom-Up Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Spinal Erectors (erector spinae); Obliques
Bottom-Up Variations and Alternatives
How to do the Bottom-Up
Begin by lying flat on your back on a comfortable surface, arms at your sides and legs extended.
Press your lower back into the floor to engage your core muscles.
On an exhale, tighten your abdominal muscles and lift your legs off the floor, bending your knees, drawing them towards your chest.
Continue to lift your hips off the ground, directing your feet upwards towards the ceiling, as if you were trying to push something up with the bottoms of your feet.
Pause at the top with your hips elevated and feet pointed upwards, maintaining a controlled movement.
Slowly lower your hips back to the starting position, but keep your feet elevated above the ground to maintain tension in the abdominals.
Repeat for the desired number of repetitions.
Note: It is essential to perform this exercise with controlled movements to prevent any strain on the lower back and ensure proper engagement of the core muscles.
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Bottom-Up FAQs
What muscles does the Bottom-Up work?
The Bottom-Up mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Bottom-Up?
None. The Bottom-Up is a bodyweight exercise, so you can do it anywhere.
What are some Bottom-Up variations and alternatives?
Similar exercises include the Foot Fixed Sit-Up Stand, Hollow Rock, Hundred and Floor Jack-Knife.
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