Butt ups

Description

How to Do Butt ups

1. 1
   Setup

   Lie supine on the floor with your arms extended to your sides, palms flat on the ground for stability.

2. 2
   Setup

   Extend your legs straight up towards the ceiling, keeping them together and maintaining a slight bend in your knees.

3. 3

   Exhale and engage your lower abdominal muscles to slowly lift your hips directly off the floor, pushing your feet further towards the ceiling.

4. 4

   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.