Abs exercise · body weight
Bottoms-Up
The bottoms-up is a bodyweight exercise that targets the abs, with the obliques and hip flexors assisting.
- Target muscle
- Abs
- Also works
- Obliques, hip flexors
- Equipment
- Body weight
- Body part
- Waist
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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the abs. The obliques and hip flexors work as secondary muscles. See all ab exercises or every bodyweight exercise.
