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A strong core is felt with pulse up ab exercises.
The pulse up ab exercise does not mean that your heart rate increases. Although, it might when you contract your core for this intermediate level abdominal workout. The pulse up crunch uses minimal movement and maximum contraction to target your core. You feel a tighter tummy, improved posture and reduced lower back pain.
The pulse up ab exercise is performed in a supine position. You are face up on the floor, or on an exercise mat for comfort. Place your arms at your sides with your palms facing down. You can slide your hands under your tailbone for additional back support. Raise your legs toward the ceiling so they are straight up from your hips. Exhale, tighten your stomach by pulling in your navel and raise your hips a few inches off the floor. Inhale and lower your hips to the starting position.
The straight-leg pulse up is challenging for your core and for your back. If you lack the core strength or the leg flexibility to do the pulse up with straight legs, bend your knees as a modification. From a face up position, raise your legs until your thighs are vertical with the floor. Bend your knees to 90-degree angles and keep your shins horizontal with the floor. Concentrate on raising your pelvis off the floor as you perform the pulse up. When you lower, return your legs to a vertical position, and not beyond, which stresses the lower back.
The rectus abdominis, RA, contracts as you perform the pulse up. The RA connects your rib cage and your pelvis and shortens when the two move closer together. Since the movement of the pulse up originates in the pelvis, the lower fibers of the RA contract first, which leads to a slightly larger muscle shortening in the lower abdominal area. However, the entire muscle responds with strength improvements from the pulse up.
Exercise your core between three and five days a week. You can do the pulse up on a daily basis if you are not experiencing any abdominal muscle weakness or soreness. Aim to complete one to three sets of eight to 12 repetitions of the pulse up. Allow for one minute of rest between sets. Try not to assist the pulse up by pressing your hands into the floor. Your hands are on the floor for balance purposes, or under your tailbone to protect your back from the hard floor.