Description

Butt-ups are a challenging core exercise that targets the lower abs and hip flexors.

Starting Position

Lie on your back with your arms by your sides and legs extended. Keep your lower back pressed into the floor.

Technical Execution

Engage your core muscles to lift your legs and hips towards the ceiling, forming a 'U' shape with your body. Lower back down with control.

Range of Motion

Achieve a full range of motion by lifting your hips as high as possible while maintaining control and avoiding excessive arching of the back.

Variations

Variations include bent-knee butt-ups for beginners or straight-leg butt-ups for advanced individuals.

Common Mistakes

Common mistakes include swinging the legs, using momentum, and not fully engaging the core muscles.

Practical Advice

Focus on controlled movements, exhale as you lift your hips off the ground, and keep your core tight throughout the exercise.

Additional Notes

Ensure proper form to prevent strain on the lower back and use a slow and controlled pace for maximum effectiveness.

Difficulty Level

Advanced

Equipment Needed

Body Weight

Primary Muscles

lower abs

Secondary Muscles

hip flexors