Bottoms-up exercise animated demonstration

Animated GIF · Available via API

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Bottoms-up

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Beginner

target Target Muscle Groups

Primary: Abs accessibility Waist
Obliques Hip Flexors

fitness_center Equipment

Body Weight

Category

strength

Mechanic

isolation

Cal/min

4.3

Force

push

Bottoms-up is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Obliques and Hip Flexors.

list_alt Step-by-Step Instructions

1

Lie flat on your back with your legs extended and your arms by your sides.

2

Bend your knees and bring them towards your chest, keeping your feet off the ground.

3

Engaging your abs, lift your hips off the ground, bringing your knees towards your head.

4

Pause for a moment at the top, then slowly lower your hips back down to the starting position.

5

Repeat for the desired number of repetitions.

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Access Bottoms-up and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.

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