Bottom-Up
Strengthen your core from the bottom up! This exercise targets abs and improves stability. Get ready to feel the burn!
Muscle Groups
Primary
Secondary
Related Exercises
Instructions
1. Begin by lying flat on your back on a comfortable surface, arms at your sides and legs extended.
2. Press your lower back into the floor to engage your core muscles.
3. On an exhale, tighten your abdominal muscles and lift your legs off the floor, bending your knees, drawing them towards your chest.
4. Continue to lift your hips off the ground, directing your feet upwards towards the ceiling, as if you were trying to push something up with the bottoms of your feet.
5. Pause at the top with your hips elevated and feet pointed upwards, maintaining a controlled movement.
6. Slowly lower your hips back to the starting position, but keep your feet elevated above the ground to maintain tension in the abdominals.
7. Repeat for the desired number of repetitions.
Note: It is essential to perform this exercise with controlled movements to prevent any strain on the lower back and ensure proper engagement of the core muscles.
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