UberExercise — Ab Pulse Ups
Exercise: Ab Pulse Ups
Primary Muscle Group: Abs
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
1.
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.
2.
Focus–tighten your core. Brace your abs. Power comes from a deep squeeze, which stabilizes the entire body.
3.
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.
4.
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.
Video demonstration below.
Follow Lean It UP on Twitter for real-time fitness/nutrition tips, advice, info, and updates.
Bryan DiSanto
I also contribute to Men's Health Magazine.
When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.
Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Latest posts by Bryan DiSanto (see all)
- [UPWOD Nº1] Get Your Daily Dose Of Sweat — Introducing The Lean It UP Workout Of The Day (UPWOD) - January 24, 2018
- Oh The Mistakes You’re Making — 14 Fitness Tips To Workout SMARTER And Maximize Your Results - January 20, 2018
- The Lean It UP Clean Eating Manifesto — 17 Nutrition Tactics To Eat Cleaner, Live Leaner, And Build The Ultimate Body - January 15, 2018