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Sports data and artwork powered by TheSportsDB.

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Movement · Waist

Bottoms-Up

Lie flat on your back with your legs extended and your arms by your sides. Bend your knees and bring them towards your chest, keeping your feet off the ground. Engaging your abs, lift your hips off the ground, bringing your knees towards your head. Pause for a moment at the top, then slowly lower your hips back down to the starting position. Repeat for the desired number of repetitions.

TargetAbs
Equipmentbody weight
Body partWaist

Technique

How to Perform

  1. 1

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

  2. 2

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

  3. 3

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

  4. 4

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

  5. 5

    Repeat for the desired number of repetitions.

Muscles worked

Target and supporting

Target

Abs

Secondary

ObliquesHip Flexors

Training plans

Found in these plans

No current ScoreDive plan references this exercise.

Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.