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 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 trunk.
- 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.
- 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.
- You are not "braced" as if you are about to squat or deadlift.
- Don't SWING YOUR LEGS UP!
- This is a controlled bodyweight movement. There is nothing rushed about this exercise.