Bottoms Up
A lying lower-ab exercise that tucks the knees, extends the legs straight up and lifts the hips off the floor. It combines a leg raise and a reverse crunch in one rep.
Primary muscles
- Abs (Rectus Abdominis)
Secondary muscles
- Hip Flexors
- Obliques
- Sets
- 2–3
- Reps
- 10–12
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with legs straight on the floor and arms by your sides, palms down.
Brace your abs and press your lower back into the floor.
Tuck your knees toward your chest.
Extend your legs straight up so your feet point at the ceiling.
Curl your pelvis to lift your glutes off the floor, pause, then lower your hips and bring your legs back down to the start.
Breathing: Exhale as you lift the hips, inhale as you lower.
Coaching tips
Feet drive straight up, not over your head
Curl the hips, don't push with the hands
Lower with control
Common mistakes
Swinging the legs to get the hips up
Letting the lower back arch as the legs lower
Pressing hard through the arms
Safety notes
Stop the legs just above the floor if your lower back lifts as they lower.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.