Pulse-Up Ab Exercises

The pulse-up exercise strengthens the abdominal muscles, specifically the rectus abdominis, a long paired muscle that runs vertically down the stomach and inserts into the pubic crest. Strong abdominal muscles contribute to core strength, and benefits of a strong core include improvements in posture and athletic performance, less lower back pain and abdominal muscular definition. Variations of the pulse-up ensure that the muscles do not adapt to the exercise and that you continue to reap the benefits of this workout.

Traditional Pulse-Up

The traditional pulse-up uses your legs and hips as resistance for your abdominal muscles. Do this baseline exercise to build foundational abdominal strength before challenging yourself with more advanced variations of the pulse-up. Lie supine on a mat, extend your legs in front of you and rest your arms by your sides. Press your lower back gently against the floor, tighten your abdominal muscles and lift your legs directly above your hips. In the right position, your lower and upper body form a 90-degree angle. Using your abdominal muscles, lift your hips 2 to 3 inches off the floor, pause for three seconds and lower your hips to the ground. Repeat for 15 repetitions.

Pulse-Up With Rotation

While the pulse-up with rotation still utilizes your legs and hips for resistance, it challenges your muscles differently than the traditional pulse-up and changes the recruitment pattern of muscle fibers. Exercise variation prevents muscular adaptation and plateaus and strengthens the abdominal muscles. Lie in the same start position as the traditional pulse-up. Lift your legs directly above your hips and tighten your abdominal muscles. Using your abdominal muscles, lift your hips 2 to 3 inches off of the ground. Turn your toes to your right, pause for three seconds, return your toes to the start position and lower your hips to the ground. Do the same on your left side. Keep alternating until you complete 15 repetitions on each side.

Pulse-Up With External Resistance

Adding weight or external resistance to the pulse-up increases exercise intensity and external resistance. Incorporate this advanced variation of the exercise after mastering the traditional pulse-up. Sit on a mat and place a weighted ball in between your feet, pressing against it to hold it in place. Decrease difficulty by using a stability ball instead and placing it in between your legs. Lie down and press your lower back against the mat. Straighten and lift your legs directly above your hips. Using your abdominal muscles, lift your hips two to three inches off of the floor, pause for three seconds and lower back to the ground. Continue until you complete your desired amount of repetitions.