Bottoms Up

Strengthen your rectus abdominis with the Bottoms Up exercise. This bodyweight core movement builds abdominal strength and control.

IntermediateWaist Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Bottoms Up

Compound

Otis Up

Waist · Iliopsoas · Weighted

Advanced

Description

Bottoms Up is a kettlebell exercise that focuses on strength and stability. It involves holding the kettlebell upside-down by the handle and lifting it overhead.

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How to do Bottoms Up

01
Setup
Lie supine on the floor with your legs extended straight up towards the ceiling, knees slightly bent. Place your hands palms down beside your hips or slightly under your glutes for support.
02
Engage your lower abs to initiate the movement, pressing your lower back firmly into the floor.
03
Exhale as you lift your hips directly off the floor, driving your feet straight up towards the ceiling. Aim to stack your hips over your shoulders.
04
Inhale slowly as you control the descent, lowering your hips back to the starting position without allowing your lower back to arch.
05
Ensure your legs remain extended upwards throughout the movement, focusing the work on your abdominal muscles.

Tips

Focus on a slow, controlled movement, particularly during the eccentric (lowering) phase, to maximize muscle engagement and prevent momentum.
Imagine pushing your feet straight up to the ceiling rather than swinging them forward; this helps isolate the rectus abdominis.
Keep your neck relaxed and gaze straight up to avoid straining it; the movement should originate purely from your core.

Common mistakes

Swinging the legs to gain momentum reduces core engagement; instead, focus on a deliberate lift using only your abdominal muscles.
Arching the lower back during the descent can strain the spine; maintain a slight posterior pelvic tilt throughout the movement to keep the lower back pressed into the floor.
Not lifting the hips high enough limits the range of motion; aim to lift your hips directly off the floor, stacking them over your shoulders.

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Questions

What muscles does Bottoms Up work?

Bottoms Up primarily targets Rectus Abdominis. Secondary muscles include Adductor Brevis, Adductor Longus, Iliopsoas, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae.

Is Bottoms Up good for beginners?

Bottoms Up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Bottoms Up?

You need Body weight to perform Bottoms Up. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Bottoms Up?

Focus on a slow, controlled movement, particularly during the eccentric (lowering) phase, to maximize muscle engagement and prevent momentum. Imagine pushing your feet straight up to the ceiling rather than swinging them forward; this helps isolate the rectus abdominis. Keep your neck relaxed and gaze straight up to avoid straining it; the movement should originate purely from your core.

What are common mistakes when doing Bottoms Up?

Swinging the legs to gain momentum reduces core engagement; instead, focus on a deliberate lift using only your abdominal muscles. Arching the lower back during the descent can strain the spine; maintain a slight posterior pelvic tilt throughout the movement to keep the lower back pressed into the floor. Not lifting the hips high enough limits the range of motion; aim to lift your hips directly off the floor, stacking them over your shoulders.