How to Do the Bottoms Up

Beginner · Body Only · Targets Abdominals

How to perform it

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.

Muscles worked

The Bottoms Up primarily targets your Abdominals. You'll need body only.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Bottoms Up slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.