Primary muscles: Abs
Secondary muscles: Lower back
Equipment: No equipment
Exercise for the opposite muscles: Bird dogs
Pulse Ups Instructions
1. Lie on your back, lift your legs and place your hands under your tailbone.
2. Lift your hips and hold.
3. Lower your hips and return to the starting position.
4. Repeat until set is complete.
Proper Form And Breathing Pattern
When doing pulse ups contract your abs and glutes and lift your legs. Pause for a second and then return to the starting position. Keep your abs engaged at all times and lower your hips slowly, to prevent back injuries. Breathe in as you lower your hips and breathe out as you lift them.
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Exercise Benefits
Adding pulse ups to your workout routine helps to target the abs and increases their tone and definition. This exercise also builds core strength and improves flexibility and stability.
Pulse Ups Demonstration
Sets And Reps
Perform 2 or 3 sets of 10 to 16 repetitions. If you hit a plateau increase the challenge by adding resistance. You can wear light ankle weights to keep stimulating your abs in a more effective and fruitful way.
Calories Burned
To calculate the number of calories burned doing pulse ups, enter your weight and the duration of the exercise:
Related Core Exercises
Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Sit up
Alternate heel touchers
Spiderman plank
Bird dogs
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