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All exercises

Bottoms-up

Intermediate

Bottoms-up is a isolation bodyweight exercise for the abs, also working the obliques and quads.

What it works

Primary muscle

Abs

Also works

ObliquesQuads

Equipment
Bodyweight
Movement
Core
Type
Isolation
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Lie flat on your back with your legs extended and your arms by your sides.
  2. 2Bend your knees and bring them towards your chest, keeping your feet off the ground.
  3. 3Engaging your abs, lift your hips off the ground, bringing your knees towards your head.
  4. 4Pause for a moment at the top, then slowly lower your hips back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Band bicycle crunchResistance band
  • Hanging straight twisting leg hip raiseBodyweight
  • Crunch (hands overhead)Bodyweight
  • Decline crunchBodyweight
  • Incline leg hip raise (leg straight)Bodyweight
  • Medicine ball crunchOther

Easier variations

  • Seated side crunch (wall)Bodyweight
  • Bicycle crunchBodyweight
  • Alternate heel touchersBodyweight
  • Cross body crunchBodyweight

Harder variations

  • Hanging straight leg hip raiseBodyweight
  • Hanging straight twisting leg hip raiseBodyweight
  • Suspended reverse crunchBodyweight
  • V-sit on floorBodyweight
Logged today · 1 min restBottoms-up

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