Bottoms Up

Exercise Summary
Primary Muscle(s) Abdominals
Secondary Muscle(s) None
Equipment Bodyweight
Emphasis Compound
Type Pull

Bottoms Up Instructions

  • Lie down on the floor with your feet and legs together. Arms are resting at your sides. 
  • Keep your legs and feet together with a slight bend in the knee.
  • Your arms are resting at your side, palms down.
  • Elevate your legs and feet a couple slightly off the ground.
    • Keep your low back pinned against the floor.
    • Your upper back can come up slightly.
  • You want to go into a posterior pelvic tilt by bringing your knees toward your face. This contracts your lower abs properly.
    • Your pelvis should "curl" slightly toward you. The purpose of the rectus abdominus muscles is to flex the spine or curl it.
    • Create the mind-muscle connection of your abs contracting like a bicep curl. 
  • Once your legs reach the top position of a Reverse Leg Raise, extend your hips and legs upward. 
    • Squeeze your glutes at the top.
    • Arms are fixated on the ground aiding in support.
  • Reverse the motion slowly, DO NOT DROP YOUR LEGS TO THE FLOOR.
    • This will ruin the contraction you have created from the concentric portion of the exercise.
  • During the eccentric portion, don't let your low back arch. Maintain that core tightness. 

*Tips*

  • Your back is never arched during this movement. 
  • You don't want a rigid torso. This will negate your abdominals being used and force the stimulus to your quads and hip flexor.
  • Don't SWING YOUR LEGS UP!
  • This is a controlled bodyweight movement. There is nothing rushed about this exercise.
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