Butt-Ups

Differentiation: Mechanics

This variation of a crunch is unique. Here is how: your abs face the floor. A normal crunch would have your abs facing the ceiling. Since your body is facing downward, | the contractions achieved when you raise your butt upward | target and build your middle 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) Place a padded exercise mat on the floor.

3) Lie face-down on the mat.

4) Assume a position as if you are going to do push-ups.

5) ...resting your legs on your bent toes

6) ...and your upper body on your elbows and forearms.

7) Your upper and lower arms should form 90-degree angles.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) This is the ending position.

3) Arch your back slightly and exhale as you raise your hips toward the ceiling, squeezing the muscles between your ribs and hips.

4) Then, inhale as you lower your hips to the push-up position, keeping your back taut.

5) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your back taut.

Keep your neck straight when crunching.

Be sure to contract your abs during every rep and you should feel the contraction in your core.

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.

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