Bottoms-Up
- Target muscle
- Rectus Abdominis
- Synergist muscles
- Adductor Brevis, Adductor Longus, Iliopsoas, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae
- Equipment
- Body weight
- Body part
- Waist
- Type
- Strength
The bottoms-up is a bodyweight core exercise that primarily targets the rectus abdominis, especially the lower-ab region. Lying on your back, you lift your hips and lower body straight up toward the ceiling, with the hip flexors (iliopsoas, sartorius, tensor fasciae latae, pectineus), inner-thigh adductors, and obliques assisting. It's a beginner-friendly way to build lower-ab control without any equipment.
How to do the Bottoms-Up
- 1Lie flat on your back on a mat with your legs extended and your arms by your sides, palms pressed down into the floor for stability.
- 2Brace your core and raise your legs until they point straight up toward the ceiling, keeping them roughly vertical.
- 3Press your palms into the floor and curl your pelvis off the mat, lifting your hips straight up toward the ceiling.
- 4Drive through your lower abs so your feet travel upward, keeping the movement controlled rather than swinging your legs.
- 5Pause briefly at the top with your hips lifted and your lower abs fully contracted.
- 6Lower your hips back down to the mat slowly and under control, resisting on the way down.
- 7Repeat for your target reps without letting your legs drift or your lower back arch off the floor.
Form tips
- Keep the rep small and deliberate — the lift comes from curling the pelvis with your lower abs, not from kicking or swinging your legs.
- Exhale as you lift your hips and inhale as you lower, keeping your core braced throughout.
- Press your palms and upper back firmly into the mat to stay stable and avoid rolling.
- Keep your legs as vertical as you can; the closer to straight up they are, the more the lower abs do the work instead of the hip flexors.
Common mistakes
- Using momentum to swing the legs and throw the hips up, which shifts the load off the abs and onto the hip flexors and lower back.
- Pushing the legs away from vertical so the hips travel forward instead of straight up, which reduces tension on the rectus abdominis.
- Letting the lower back arch off the floor at the bottom, which strains the spine instead of keeping the abs under load.
- Dropping the hips quickly on the way down, wasting the lengthening phase where much of the muscle-building tension happens.
Frequently asked questions
What muscles does the bottoms-up work?
It primarily works the rectus abdominis, with emphasis on the lower abs. The hip flexors (iliopsoas, sartorius, tensor fasciae latae, pectineus), inner-thigh adductors, and obliques assist as synergists.
Is the bottoms-up good for beginners?
Yes. It's a bodyweight movement that needs no equipment and lets you control the range, making it an accessible way to build lower-ab strength and pelvic control.
How do I keep it from working my hip flexors instead of my abs?
Keep your legs as vertical as possible and lift by curling your pelvis straight up rather than swinging. Driving the hips toward the ceiling, not forward, keeps the load on the rectus abdominis.
How many sets and reps should I do?
Most people do 3 sets of 12–20 controlled reps. Since it's bodyweight, focus on slow, full-range reps and add reps before adding speed.
