Bottoms Up

What it is

This bodyweight core exercise engages your deep abdominal muscles to lift your lower body. You begin on your back and raise your hips and legs off the floor using controlled movement. It primarily strengthens your abdominals, requiring no additional equipment.

Technique tips

• Initiate the lift by driving through your lower abdominals.
• Keep your movement slow and controlled, avoiding momentum.
• Exhale forcefully as you elevate your hips from the mat.
• Slowly lower your hips and legs to fully engage your core.
• Press your arms into the ground for added stability and balance.
• Imagine trying to touch the ceiling with the soles of your feet.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.