Bottoms Up

A beginner strength exercise for the abs, with no equipment.

Movement guide

Bottoms Up

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight

Muscle focusAbs

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Bottoms Up demonstrated on the 3D figure

3D demoBottoms UpBeginner · No equipment

Beginner grade (source-assigned).

Harder option

Bicycle crunch demonstrated on the 3D figure

3D demoBicycle crunchIntermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Begin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position.
To perform the movement, tuck the knees toward your chest by flexing the hips and knees. Following this, extend your legs directly above you so that they are perpendicular to the ground. Rotate and elevate your pelvis to raise your glutes from the floor.
After a brief pause, return to the starting position.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs.

Equipment

None: body weight and floor space.

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

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Bodyweight get-up demonstrated on the 3D figure

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Captain's chair knee raise demonstrated on the 3D figure

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Cross-body crunch demonstrated on the 3D figure

3D demoCross-body crunchBeginner · No equipment

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Questions people ask

What muscles does the Bottoms Up work?

Mainly the abs.

What equipment do I need for the Bottoms Up?

No equipment: your body weight and a little floor space.

Is the Bottoms Up good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Bicycle crunch.

How do I make the Bottoms Up harder?

Progress to the Bicycle crunch, or add load, range or slower lowering once your form is solid.