maratoolBottoms Up
How to do the bottoms up
- Begin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position.
- To perform the movement, tuck the knees toward your chest by flexing the hips and knees. Following this, extend your legs directly above you so that they are perpendicular to the ground. Rotate and elevate your pelvis to raise your glutes from the floor.
- After a brief pause, return to the starting position.
Muscles worked
The prime movers are the rectus abdominis and the obliques, which flex the trunk forward and resist it being pulled into extension or twisted out of line.
Every exercise for:Abdominals
How this movement works
The load travels toward you and several joints bend to bring it there. The arms finish work the back starts, so grip and elbow flexors sit in the path of every repetition: when people stall on a compound pull, it is more often the hands giving out than the primary muscle running out of force.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
No equipment at all. The resistance is your own bodyweight, so you progress by changing leverage, range or tempo rather than by adding plates — and you can do it anywhere.
Every exercise using:Body only
These train the abdominals too, using equipment this one does not:
- Cable Crunchcable
- Crunches with Legs on Stability Ballexercise ball
- Double Kettlebell Windmillkettlebell
- Landmine 180'sbarbell
- Medicine Ball Full Twistmedicine ball
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 97 abdominals exercises in this database, 69 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.