Butt-Ups
Butt-Ups are a great exercise to strengthen and tone your core muscles. This exercise requires you to start in a push-up position, with your elbows resting on the ground and bent at a 90 degree angle. You should arch your back slightly and then raise your glutes up towards the ceiling, keeping your abs tight. As you lower down, make sure not to let your back sag. This exercise is great for toning your core and should be repeated for the recommended amount of repetitions.
Type:
Strength
Muscles Used:
Abdominals
Level:
Beginner
Equipment:
Body Only
Benefits Of This Exercise
- Strengthens and tones core muscles, such as the abdominals, glutes, and lower back
- Improves balance and stability
- Increases flexibility in the spine
- Improves posture
- Helps reduce lower back pain
- Engages the entire core area for a full body workout
Step by Step Instructions For Butt-Ups
- Assume a pushup position, but with your elbows on the ground and resting on your forearms. Ensure that your arms are bent at a 90-degree angle.
- Slightly arch your back outward instead of keeping it completely straight.
- Lift your glutes towards the ceiling, squeezing your abs tightly to bring your ribcage and hips closer together. This will result in a high bridge position. Remember to exhale during this part of the movement.
- Slowly lower yourself back down to the starting position as you inhale. Be careful not to let your back sag downwards.
- Repeat the exercise for the recommended number of repetitions.
Variations: There are no variations for this exercise.
Warm Up Tips
- Start by getting into a push-up position, but with your elbows on the ground and resting on your forearms.
- Arch your back slightly out rather than keeping it completely straight.
- Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips. Exhale as you perform this movement.
- Slowly lower back down to your starting position, making sure not to let your back sag.
- Repeat for the recommended number of repetitions.
Warm Up Tips:
- Start with some light cardio exercises, such as jogging or jumping jacks, to increase blood flow and warm up your muscles.
- Perform some dynamic stretches, focusing on your core and upper body, to prepare your muscles for the movement of butt-ups.
- Do a few sets of modified push-ups, keeping your elbows on the ground and bending at a 90 degree angle, to activate your core and upper body muscles.
- Engage your abs by performing some plank exercises, holding the position for 30 seconds to a minute, to further warm up your core muscles.
- Take breaks between sets of butt-ups to stretch your arms, shoulders, and back, as these muscles are also engaged during the exercise.
Remember
Butt-Ups Safety Tips
- Ensure that your elbows are positioned directly under your shoulders to maintain proper alignment.
- Engage your core muscles throughout the exercise to provide stability and prevent strain on your lower back.
- Start with a comfortable range of motion and gradually increase as you become more comfortable and stronger.
- Avoid holding your breath and remember to exhale as you raise your glutes and inhale as you lower back down.
- Do not rush the exercise; perform the movements slowly and with control to maximize effectiveness and prevent injury.
- If you experience any pain or discomfort, stop the exercise and consult with a healthcare professional.
- Do not let your back sag downwards during the exercise; maintain a slight arch in your back.
- Listen to your body and modify the exercise if needed to accommodate any limitations or injuries.
- Stay hydrated and take breaks as needed during your workout.
- Always warm up before starting the exercise to prepare your muscles and joints for the movement.
Incorporating Into Other Workouts
Butt-Ups can be incorporated into workouts as a core strengthening exercise. Here's how you can include it in your routine:
1. Warm up: Begin your workout with a few minutes of light cardio to get your blood flowing and muscles warmed up.
2. Main workout: After your warm-up, move on to your main workout. Incorporate Butt-Ups into your core workout routine, following these steps:
a. Start in a push-up position, but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90-degree angle.
b. Arch your back slightly out rather than keeping it completely straight.
c. Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips. Exhale as you perform this portion of the movement.
d. Lower back down slowly to your starting position as you breathe in. Make sure not to let your back sag downwards.
e. Repeat the Butt-Ups exercise for the recommended amount of repetitions. You can start with 10-12 reps and gradually increase as you get stronger.
3. Variations: Currently, there are no known variations for Butt-Ups. However, you can modify the exercise by adding resistance bands or using an exercise ball to increase the intensity.
4. Cool down: After completing your core workout, cool down with some light stretching exercises to help relax your muscles and prevent any post-workout sore