Featured Exercise – Bottom’s Up

Featured Exercise: Bottom’s Up
Try this one on for size…here is a Bottom’s Up Exercise that will target your bottom’s up through the core. It takes those weak back muscles and makes them stronger.
 Start in position #1. Weight evenly distributed on hands and hips. Relax feet.
Lift your legs at the same time squeezing your bottom and bending your elbows to put more weight on your hands. Lower down to position #1 and repeat 12 times. You can catch some air and go fast to music – enjoy it’s FUN!
Beginner: 2 full sets of 10 (try lifting only one leg at a time)
Intermediate: 3 full sets of 12
Advanced: 5 sets of 16 
(rest only up to 30 seconds between sets) 
Trainer Tips:
Don’t go up too high where the brunt of your weight pulls on your back muscles. This is targeting your bottom and slightly your lower back.


Having six children in six years and a husband that supports me in all I do, has given me much to live for. However, the reason why I live is because of Jesus. I can’t imagine going a day without the hope He gives and the freedom for which my soul and spirit can thrive. After receiving my bachelors from ORU in O/I COM, I decided to get more training to hone my skills. I am a certified personal trainer, multi-certified fitness instructor, wellness and life coach. Most of us know a rock solid workout and nutrition plan isn’t going to make us healthy – there is way more to the equation. I’m here to help sift it out and challenge you to find your peace, calling, desires, and purpose in life through every avenue of your being; physical, spiritual, mental, emotional, and social all through a Godly perspective. If you have an inward desire to totally transform your inner health along side the physical, grab your sneakers and tighten up your laces because you are about to embark on a journey like nothing you’ve experienced – if you allow it to happen.

Leave a Reply