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 jump30 workout
Don't Cluck With me
Complete 4 Rounds In 27:20
- Bodyweight Squats (0:20)
- Bodyweight Squat Hold (0:20)
- Rest (0:15)
- Freestyle Jump (1:00)
- Rest (0:20)
- Crunches (0:10)
- Pulse Ups (0:10)
- Knee Hugs (0:10)
- Rest (0:15)
- Freestyle Jump (1:00)
- Rest (0:20)
- High Plank Knees-to-Chest (0:10)
- High Plank Knees-to-Elbows (0:10)
- Low Hold Plank (0:10)
- Rest (0:15)
- Freestyle Jump (1:00)
- Rest (1:00)
Free
A bodyweight30 workout
Do Your Own Sting
Complete 7 Rounds In 29:20
- Push-Ups (00:10)
- Pulse Ups (00:40)
- Push-Ups (00:10)
- Rest (00:15)
- Bodyweight Squat Hold (00:40)
- Rest (0:15)
- Elbow Plank Hip Dips (0:15)
- Mountain Climbers (0:40)
- Elbow Plank Hip Dips (0:15)
- Rest (1:00)
Free