AÂ FIT30 EXERCISE
Pulse Ups
Pulse Ups are a lower abdominal exercise that targets the muscles of the lower rectus abdominis. This exercise involves lifting and pulsing the legs upward while lying on your back.
HOWÂ TO
How do I do Pulse Ups?
- Lie on your back with your legs extended straight and arms resting by your sides.
- Lift both legs off the ground, keeping them straight, and bring them towards the ceiling.
- Perform a small, controlled pulsing motion with your legs, lifting them slightly higher toward the ceiling.
- Lower your legs back down toward the ground without letting them touch the floor.
- Repeat the lift, pulse, and lower sequence, maintaining control and engaging the lower abdominal muscles.
TIPS
What are some tips for Pulse Ups?
- Execute the leg movements with control, avoiding rapid or jerky motions to engage the muscles effectively.
- Keep your core engaged throughout the exercise to stabilize your spine and support your lower back.
- Inhale as you lift your legs, exhale as you perform the pulsing motion, and continue to breathe rhythmically.
- Keep your head and neck relaxed on the ground, avoiding unnecessary strain.
MODIFICATIONS
How do I modify Pulse Ups?
Easier
- If straight leg lifts are challenging, perform the exercise with bent knees, lifting and pulsing the legs in a bent position.
- Limit the range of motion if needed, lifting the legs and pulsing them within a comfortable and controlled range.
- Place your hands under your hips for added support, especially if you feel strain in your lower back.
- If lifting both legs simultaneously is too challenging, alternate lifting one leg at a time.
What are the benefits of Pulse Ups?
Abs
Core Strength
Endurance
A bodyweight30 workout
You're Purrfect!
Complete 7 Rounds In 27:00
- Bodyweight Squats (00:30)
- Rest (00:20)
- Burpees (00:10)
- Mountain Climbers (00:30)
- Rest (00:20)
- Pulse Ups (00:10)
- V Sits (00:30)
- Rest (00:20)
- Burpees (00:10)
- Rest (1:00)
Free
A dumbbell30 workout
You're Flourishing
Complete 8 Rounds In 28:20
- Russian Twists (00:15)
- Pulse Ups (00:20)
- Bicycle Crunches (00:15)
- Glute Bridges (00:20)
- Rest (00:10)
- Dumbbell Thrusters (00:20)
- Bicep Curls (00:20)
- Tricep Extensions (00:20)
- Dumbbell Front Raises (00:20)
- Rest (1:00)
Free