Bottoms Up

Exercise Data

Type: Strength
Main Muscle Worked: Abdominals
Equipment: Body Only
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull
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9.3

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Bottoms Up Guide

Main Muscle: Abdominals

  1. 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.
  2. 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.
  3. After a brief pause, return to the starting position.



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Tip: Bottoms Up

Exercise Rating
10/10

Mar 19, 2015 5:41 AM: Great exercise,,,



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Review: Bottoms Up

Exercise Rating
10/10

Mar 14, 2015 1:48 PM: great exercise.Super burn.



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Tip: Bottoms Up

Exercise Rating
9/10

Feb 2, 2015 9:37 AM: I lay in a bench and put my hands over my head holding onto the bench. I then raise my knees toward my head, push my feet up toward the ceiling then do the reverse holding my feet out in the starting position. Definitely have to work up to this exercise.



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Review: Bottoms Up

Exercise Rating
10/10

Feb 1, 2015 5:46 AM: Very good exercise................ Good abdominal burn



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Review: Bottoms Up

Exercise Rating
10/10

Feb 1, 2015 1:06 AM: what a tough exercise you can feel the burn for several days not for beginners



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Tip: Bottoms Up

Exercise Rating
10/10

Jan 13, 2015 9:04 AM: This is a great exercise although I perform mine with less rocking motion and a bit slower. I prefer to grasp overhead onto the legs of a bench or machine to stop me from raising my upper back off of the floor on the downward movement.



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Review: Bottoms Up

Exercise Rating
N/A

Jan 4, 2015 11:09 AM: Hmmm, anatomy/ physiology 101- to strengthen a muscle you add resistance to a muscle in it's direction of movement whether it be isometric, concentric or eccentric in that order for difficulty. At most this is a isometric contraction and most of the work is done by the rotator cuffs. All goes back to...+See More



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Tip: Bottoms Up

Exercise Rating
N/A

Jan 4, 2015 11:08 AM: Hmmm, anatomy/ physiology 101- to strengthen a muscle you add resistance to a muscle in it's direction of movement whether it be isometric, concentric or eccentric in that order for difficulty. At most this is a isometric contraction and most of the work is done by the rotator cuffs. All goes back to...+See More



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Review: Bottoms Up

Exercise Rating
10/10

Nov 11, 2014 8:47 AM: Great exercise, I use this in my classes... along with other different reverse crunches and ordinary crunches,



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Review: Bottoms Up

Exercise Rating
9/10

Oct 30, 2014 2:21 AM: how do you breath in this exercise?



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