Butt ups

Strengthen your core and target your lower abs with Butt Ups. This effective bodyweight exercise involves lifting your hips and engaging your abdominal

IntermediateWaist Body weight

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

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Description

Butt ups is a core exercise that targets the lower abs. It involves lying on the ground, lifting the hips and then lowering them back down.

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How to do Butt ups

01
Setup
Lie supine on the floor with your arms extended to your sides, palms flat on the ground for stability.
02
Setup
Extend your legs straight up towards the ceiling, keeping them together and maintaining a slight bend in your knees.
03
Exhale and engage your lower abdominal muscles to slowly lift your hips directly off the floor, pushing your feet further towards the ceiling.
04
Control the movement as you slowly lower your hips back down to the starting position, ensuring your lower back remains pressed against the floor.

Tips

Initiate the movement by actively contracting your lower abdominal muscles, not by swinging your legs or using momentum.
Focus on maintaining a neutral spine; actively press your lower back into the floor during the eccentric phase to maximize core engagement.
Imagine pushing the soles of your feet directly up to the ceiling to ensure a vertical lift of the hips rather than an arcing motion.
Keep your gaze directed straight up or slightly towards your knees to maintain a neutral neck position throughout the exercise.

Common mistakes

Using momentum to lift the hips instead of controlled abdominal contraction: Focus on a slow, deliberate lift, initiating from the lower abs, rather than relying on leg swing.
Arching the lower back excessively upon lowering the hips: Keep your core tight and actively press your lower back into the floor throughout the movement to prevent spinal hyperextension.
Swinging legs forward or backward instead of a vertical hip lift: Concentrate on driving your heels straight up towards the ceiling, keeping your legs relatively stacked over your hips for a true vertical movement.

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Questions

Is Butt ups good for beginners?

Butt ups 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 Butt ups?

You need Body weight to perform Butt ups. 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 Butt ups?

Initiate the movement by actively contracting your lower abdominal muscles, not by swinging your legs or using momentum. Focus on maintaining a neutral spine; actively press your lower back into the floor during the eccentric phase to maximize core engagement. Imagine pushing the soles of your feet directly up to the ceiling to ensure a vertical lift of the hips rather than an arcing motion. Keep your gaze directed straight up or slightly towards your knees to maintain a neutral neck position throughout the exercise.

What are common mistakes when doing Butt ups?

Using momentum to lift the hips instead of controlled abdominal contraction: Focus on a slow, deliberate lift, initiating from the lower abs, rather than relying on leg swing. Arching the lower back excessively upon lowering the hips: Keep your core tight and actively press your lower back into the floor throughout the movement to prevent spinal hyperextension. Swinging legs forward or backward instead of a vertical hip lift: Concentrate on driving your heels straight up towards the ceiling, keeping your legs relatively stacked over your hips for a true vertical movement.