TETSUBottoms-Up
The Bottoms-Up is a bodyweight exercise for the core that primarily targets the abs, with the obliques and hip flexors assisting. Follow the 5 steps below for correct form, with an animated demonstration.
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How to do the Bottoms-Up
- Lie flat on your back with your legs extended and your arms by your sides.
- Bend your knees and bring them towards your chest, keeping your feet off the ground.
- Engaging your abs, lift your hips off the ground, bringing your knees towards your head.
- Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Bottoms-Up work?
The Bottoms-Up primarily targets the abs. The obliques and hip flexors work as supporting muscles.
What equipment do I need for the Bottoms-Up?
None. The Bottoms-Up uses your body weight only, so you can do it anywhere.
How many sets and reps of the Bottoms-Up should I do?
3 to 4 sets of 10 to 15 controlled reps of the Bottoms-Up suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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