Start
End
Butt-Ups
رفع الأرداف
Target Muscles
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- 1
Begin a pushup position but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90 degree angle.
- 2
Arch your back slightly out rather than keeping your back completely straight.
- 3
Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips. The end result will be that you'll end up in a high bridge position. Exhale as you perform this portion of the movement.
- 4
Lower back down slowly to your starting position as you breathe in. Tip: Don't let your back sag downwards.
- 5
Repeat for the recommended amount of repetitions.
Important tips
Exhale on the effort — brace your abs before every rep.
Slow reps make the difference — abs hate momentum.
Keep your lower back glued to the floor where applicable.
