Specific Muscles Targeted: Lower Abs, Lower Back, Hamstrings, Hip Flexors
Ab pulse ups build all-around core strength from top to bottom–specifically with an emphasis on the lower abs. If you’re looking to develop a sexy, sculpted, razor-sharp “v-cut,” ab pulse ups absolutely HAVE to be a staple in your abs routine. That’s their core competency.
How to Do Them
Lie flat on your back, on top of a flat bench or on the floor.
Your hands can go one of two places:
If you’re on the floor–under the butt
If you’re on a bench–behind your head, grabbing the bench. I recommend putting them behind your head, as it creates a much deeper stretch.
Focus–tighten your core. Brace your abs. Power comes from a deep squeeze, which stabilizes the entire body.
Do a leg lift until you legs are 100% vertical. Your body should form a 90 degree angle, like the picture above. That’s your starting position.
SQUEEZE your butt & lower abs and use your hips to push your legs directly upwards. Hold at the top for 1 second, slowly lower and allow your butt to touch the bench, and then immediately pulse back up for the next rep.
Repeat for a set of 15.
Once you’re able to do 15 reps like cherry pie, add a dumbbell between your feet to pump up the intensity. You’ll amp up the weight and shock your abs into new growth.
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