maratoolButt-Ups
How to do the butt-ups
- Begin a pushup position but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90 degree angle.
- Arch your back slightly out rather than keeping your back completely straight.
- Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips. The end result will be that you'll end up in a high bridge position. Exhale as you perform this portion of the movement.
- Lower back down slowly to your starting position as you breathe in. Tip: Don't let your back sag downwards.
- Repeat for the recommended amount of repetitions.
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.