Bottoms Up
Differentiation: Mechanics
This variation of an Ab exercise is unique. Here is how: you pull your knees inward toward your chest. This movement targets your upper abdominal muscles | and lower abdominal muscles.
Starting Position
To get into starting position, do this...
1) Locate an area of the gym with ample floor space to perform the exercise.
2) Lie flat on your back - with your legs together and fully extended.
3) Your arms should also be fully extended - palms down, at a 60-degree angle from your body.
4) Place your feet together.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Draw your knees toward your chest, keeping your legs together.
3) Then, raise your legs straight up, elevating your pelvis as you lift them.
4) ...until your legs are perpendicular to the floor.
5) This is the ending position.
6) Hold this position for a count of one second.
7) Then, lower your legs to the floor using a slow and controlled movement, keeping your legs straight and flat.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
When your legs become fully extended, keep them straight and flat.
Keep your legs together.
Be sure to contract your abs during every rep so you properly engage your core.
Keep your legs in the elevated position when lowering your feet to the starting position.
Gear Advice
To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Valeo Exercise Mat | $17.51 |
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