How to do the Bottoms-up
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.
Bottoms-up demonstration · © GymiaFit
Bottoms-up at a glance
- Primary muscles
- Abs
- Secondary muscles
- Obliques, Hip Flexors
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Bottoms-up step by step
- 1Lie flat on your back with your legs extended and your arms by your sides.
- 2Bend your knees and bring them towards your chest, keeping your feet off the ground.
- 3Engaging your abs, lift your hips off the ground, bringing your knees towards your head.
- 4Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- 5Repeat for the desired number of repetitions.
Bottoms-up — questions
What muscles does the Bottoms-up work?
The Bottoms-up primarily targets the Abs. It also recruits the Obliques, Hip Flexors as secondary movers.
What equipment do I need for the Bottoms-up?
None — the Bottoms-up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Bottoms-up suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Bottoms-up?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Bottoms-up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.