Bottoms Up

Bottoms Up is a killer ab exercise for your core. Especially for your lower abdominal region. It requires no equipment and can be easily done at your home.
This exercise is great to continue developing your abs if regular crunches have become too easy. This exercise is more challenging and tougher because of added resistance and muscles being under tension for longer period of time as well.

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Exercise Video

How to do

  1. Lay flat on your back with your arm laying on the floor by your side.
  2. Bend your knees in 90 degree angle, and raise your thighs, keep your legs closely together.
  3. To begin the exercise tuck the knees toward your chest. Continue by elevating your pelvis to raise your glutes from the floor. Then extend your legs directly above you so that they are perpendicular to the floor.
  4. Pause in this contracted position for a while. Then reverse the movement and slowly return to the starting position.

  5. When extending your legs in the air, don’t go beyond your eye level with your toes.

    Make sure your lower back is flat against the floor and it’s not arched at all times.

    Don’t use the assistance from your hands to lift yourself up.

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