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Waist · Body Weight
Bottoms-Up Half Rep
Bottoms-Up Half Rep is a beginner isolation strength exercise that works the abs (waist), with the hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Abdominals · Rectus Abdominis, Lower Abs
Secondary muscles
- Hip Flexors · Iliopsoas
How to do Bottoms-Up Half Rep
- Lie on your back with your legs extended just off the floor and your arms resting on the floor by your sides.
- Bend your knees towards your chest, stopping when your upper legs are vertical to the floor.
- Lower your legs back down without letting them touch the floor.
- Repeat the movement for the desired number of repetitions.
Form tips
- Keep your core engaged throughout the exercise to maintain stability and support your lower back.
- Perform the movement slowly and with control to maximize muscle activation and prevent injury.
- Focus on using your lower abdominal muscles to lift and lower your legs.
Bottoms-Up Half Rep alternatives
More abs exercises
Bottoms-Up Half Rep FAQ
What muscles does Bottoms-Up Half Rep work?
Bottoms-Up Half Rep mainly works the abs in the waist (Rectus Abdominis and Lower Abs). The hip flexors work as secondary muscles.
What equipment do you need for Bottoms-Up Half Rep?
None. Bottoms-Up Half Rep is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bottoms-Up Half Rep should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bottoms-Up Half Rep good for beginners?
Yes. Bottoms-Up Half Rep is rated beginner, so it's a sound choice while you learn to train the abs.
How many calories does Bottoms-Up Half Rep burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Bottoms-Up Half Rep?
Other exercises for the abs include Dumbbell v-Up, Dumbbell Overhead Sit-Up, Band Decline Sit Up and Dumbbell Decline Sit-Up.
For developers
Use Bottoms-Up Half Rep in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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