Bottoms Up
Bottoms Up is a strength – sequential reverse abdominal curl exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Iliopsoas, Internal and external obliques
- Exercise type
- Strength – sequential reverse abdominal curl
Exercise technique
- Lie down
Lie on your back with legs extended and arms at your sides.
- Gather
Flex your knees and hips to bring your knees toward your chest.
- Extend
Extend your legs toward the ceiling.
- Pelvis
Curl your tailbone upward and lift your hips slightly from the floor.
- Pause
Pause without throwing your feet behind your head.
- Lower
Place your pelvis down under control first.
- Open
Bend your knees again and return to the start with lower-back control.
Key technique points
- Gather the legs and lift in sequence.
- Direct your legs vertically.
- Rest your neck comfortably on the mat.
- Keep hip lift small.
- Do not press hard into the floor with your arms.
- Maintain abdominal braking on descent.
Common mistakes
Throwing the legs toward the head
Do not turn the vertical pelvic lift into a backward roll.
Mixing phases
Do not fling your hips upward before completing the knee tuck.
Rolling onto the neck
Do not carry torso weight on the back of your neck.
Releasing the lower back
Do not lose mat contact uncontrollably as you extend your legs.
Hitting the pelvis down
Do not finish by dropping onto your sacrum.
Lifting with the hands
Do not use arm strength to lift your hips from the floor.
Frequently asked questions
Bottoms Up: why is “Throwing the legs toward the head” a mistake?
Do not turn the vertical pelvic lift into a backward roll.
Bottoms Up: why is “Mixing phases” a mistake?
Do not fling your hips upward before completing the knee tuck.
Bottoms Up: why is “Rolling onto the neck” a mistake?
Do not carry torso weight on the back of your neck.
Bottoms Up: why is “Releasing the lower back” a mistake?
Do not lose mat contact uncontrollably as you extend your legs.
Bottoms Up: why is “Hitting the pelvis down” a mistake?
Do not finish by dropping onto your sacrum.
Bottoms Up: why is “Lifting with the hands” a mistake?
Do not use arm strength to lift your hips from the floor.
What should I focus on when doing Bottoms Up?
Gather the legs and lift in sequence. Direct your legs vertically. Rest your neck comfortably on the mat. Keep hip lift small. Do not press hard into the floor with your arms. Maintain abdominal braking on descent.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.