10 Best Bottoms-up Alternatives for Bodyweight Core Training

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Oblique Crunch

   84% match

   Abs · Intermediate · Isolation

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

   • Bodyweight

   How to perform it

   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 · Intermediate · Isolation

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

   • Bodyweight

   How to perform it

   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. 3. Frog Crunch

   80% match

   Abs · Beginner · Isolation

4. Play demonstration

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

   80% match

   Abs · Beginner · Isolation

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

   • Stability-ball

   How to perform it

   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. 5. Knee Touch Crunch

   79% match

   Abs · Beginner · Isolation

6. 6. Scissor Kick

   79% match

   Abs · Intermediate · Isolation

7. 7. 45° Side Bend

   77% match

   Abs · Beginner · Isolation

8. 8. Otis-up

   77% match

   Abs · Advanced · Isolation

9. 9. 3/4 Sit-up

   77% match

   Abs · Beginner · Isolation

10. 10. Alternate Heel Touchers

    77% match

    Abs · Beginner · Isolation