Bottoms Up

A core-focused exercise where you elevate your glutes and pelvis toward your head to target abdominals and hip flexors.

Instructions

1. Lie flat on your back on the floor with your legs extended and arms at your sides.
2. Engage your core muscles and raise your shoulders slightly off the ground.
3. Tuck your knees toward your chest by flexing your hips and knees.
4. Extend your legs directly above you so they are perpendicular to the ground.
5. Rotate and elevate your pelvis to raise your glutes from the floor, bringing your legs toward your head.
6. Hold briefly at the top position with your glutes elevated.
7. Slowly lower your legs back down and your torso back to the starting position.
8. Repeat for the desired number of repetitions.

Tips

• This is a challenging core exercise—beginners may start with modified versions
• Focus on using your abs and glutes rather than momentum
• Keep constant tension on the core throughout
• Movement is controlled—avoid dropping quickly from the top position
• Can regress by bending knees or using hands for support
• Can progress by holding the top position longer or slowing the tempo