10 Best Bottoms-up Alternatives for Bodyweight Core Training

Ranked Bottoms-up Alternatives

10 substitutes, ranked by how closely each one matches the Bottoms-up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Oblique Crunch

   84% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   Pick this when you want to work the abs with less balance to manage.

   How to perform this exercise

   1. Lie on your back with your knees bent and feet flat on the ground.
   2. Place your hands behind your head or cross them over your chest.
   3. Engage your abs and lift your shoulder blades off the ground, rotating your torso to one side.
   4. Pause for a moment, then lower your shoulder blades back down to the starting position.
   5. Repeat on the other side.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Bottoms-up
   • Equipment: bodyweight only, the same as the Bottoms-up
   • Body position: lying on your back, the same as the Bottoms-up
2. Play demonstration

   2. Lying Elbow To Knee

   81% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   Pick this when you want an easier version that still works the abs.

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your hands behind your head with your elbows pointing outwards.
   3. Engage your abs and lift your upper body off the ground, bringing your right elbow towards your left knee.
   4. At the same time, extend your right leg straight out and lift it off the ground.
   5. Pause for a moment, then return to the starting position.
   6. Repeat the movement, this time bringing your left elbow towards your right knee and extending your left leg.
   7. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Bottoms-up
   • Equipment: bodyweight only, the same as the Bottoms-up
   • Body position: lying on your back, the same as the Bottoms-up
3. Play demonstration

   3. Frog Crunch

   80% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your hands behind your head with your elbows pointing outwards.
   3. Engaging your abs, lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Bottoms-up
   • Equipment: bodyweight only, the same as the Bottoms-up
   • Body position: lying on your back, the same as the Bottoms-up
4. Play demonstration

   4. Stability Ball Crunch (Full Range Hands Behind Head)

   80% match

   • Abs
   • Stability-ball
   • Beginner
   • Isolation

   A good swap when you have a stability ball to work with, and it still works the abs.

   How to perform this exercise

   1. Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Place your hands behind your head with your elbows pointing outwards.
   3. Engaging your abs, slowly curl your upper body forward, bringing your chest towards your knees.
   4. Pause for a moment at the top, then slowly lower your upper body back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Bottoms-up
   • Equipment: bodyweight only, the same as the Bottoms-up
   • Body position: lying on your back, the same as the Bottoms-up
   • Balance: easier to stay steady on than the Bottoms-up
5. Play demonstration

   5. Knee Touch Crunch

   79% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your hands behind your head with your elbows pointing outwards.
   3. Engaging your abs, lift your shoulder blades off the ground and reach your right hand towards your left knee.
   4. Return to the starting position and repeat, this time reaching your left hand towards your right knee.
   5. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Bottoms-up
   • Equipment: bodyweight only, the same as the Bottoms-up
   • Body position: lying on your back, the same as the Bottoms-up
6. 

   6. Scissor Kick

   79% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time.
   2. With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. This is the starting position.
   3. Now lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground.
   4. Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while performing this exercise.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Bottoms-up
   • Equipment: bodyweight only, the same as the Bottoms-up
   • Body position: lying on your back, the same as the Bottoms-up
   • Balance: easier to stay steady on than the Bottoms-up
7. Play demonstration

   7. 45° Side Bend

   77% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your arms extended straight down by your sides.
   2. Keeping your back straight and your core engaged, slowly bend your torso to one side, lowering your hand towards your knee.
   3. Pause for a moment at the bottom, then slowly return to the starting position.
   4. Repeat on the other side.
   5. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Bottoms-up
   • Equipment: bodyweight only, the same as the Bottoms-up
   • Body position: standing, not lying on your back
   • Balance: easier to stay steady on than the Bottoms-up
8. 

   8. Otis-up

   77% match

   • Abs
   • Other
   • Advanced
   • Isolation

   How to perform this exercise

   1. Secure your feet and lay back on the floor. Your knees should be bent. Hold a weight with both hands to your chest. This will be your starting position.
   2. Initiate the movement by flexing the hips and spine to raise your torso up from the ground.
   3. As you move up, press the weight up so that it is above your head at the top of the movement.
   4. Return the weight to your chest as you reverse the sit-up motion, ensuring not to go all the way down to the floor.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Bottoms-up
   • Equipment: bodyweight only, the same as the Bottoms-up
   • Body position: lying on your back, the same as the Bottoms-up
   • Balance: easier to stay steady on than the Bottoms-up
9. Play demonstration

   9. 3/4 Sit-up

   77% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your hands behind your head with your elbows pointing outwards.
   3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Bottoms-up
   • Equipment: bodyweight only, the same as the Bottoms-up
   • Body position: lying on your back, the same as the Bottoms-up
10. Play demonstration

    10. Alternate Heel Touchers

    77% match

    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Extend your arms straight out to the sides, parallel to the ground.
    3. Engaging your abs, lift your shoulders off the ground and reach your right hand towards your right heel.
    4. Return to the starting position and repeat on the left side, reaching your left hand towards your left heel.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches

    • Primary muscle: abs, the same as the Bottoms-up
    • Equipment: bodyweight only, the same as the Bottoms-up
    • Body position: lying on your back, the same as the Bottoms-up